Diogo Dias

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *After round 2 sub in 1 Rope climb for Strict PU ——————————————————————————————————– Workout: 3 intervals (5 Min ON / 2 Min OFF)  Intv1: AMRAP x 5 Minutes Intv2: AMRAP x… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Back Squat (17 Minutes)  4 Sets *Continue to do these beltless to work on building core strength  ——————————————————————————————————– Workout: For Time  5 Rounds  *DB must be held in the suitcase position (switch any time)  ——————————————————————————————————–… Read more »

Due to the snow storm we will be closed Monday, February 23rd. We will reopen back with a normal schedule Tuesday, February 24th. Stay safe and warm!

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 15 Minutes  -then in remaining time AMRAP of: *CRx: 5 PS (135/85)  *One Score: rounds + reps completed in remaining time  ——————————————————————————————————– Cardio Option: AMRAP x… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 3 Rounds  -Then- -into- 3 Rounds  -Then- -into- 3 Rounds  *Rx+: Squat Cleans (185/115) / *CRx: Squat Cleans (205/125)  ——————————————————————————————————– Cardio Option: For Time  -into- 3… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Bench Press (17 Minutes)  4 Sets x 5 Reps  *If you missed week 1 use today as a makeup day  *Partner up but make sure you are doing your own weights ——————————————————————————————————– Workout: Every 4… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 2 Rounds  -Then- -into-  2 Rounds  ——————————————————————————————————– Cardio Option: For Time  -into- 2 Rounds  -Then- -into-  2 Rounds  ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 3 Intervals (5 Min ON / 2 Min OFF)  Intv1:  -in remaining time complete: Intv2:  -in remaining time complete: Intv3:  -in remaining time complete: *CRx: (115/85)(135/95)(155/105) (Same Reps… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time  -into-  9 – 7 – 5  -Then-  -into- 7 – 5 – 3  -Then- -into-  5 – 3 – 1  *Chest To Bar Scaling Options: ——————————————————————————————————–… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Back Squat (17 Minutes)  4 Sets x 5 Reps  *Try to do these without a belt and focus on core engagement *If you missed week 1 use today as a make up day ——————————————————————————————————– Workout:… Read more »