Diogo Dias

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: 5 Intervals (3 Minutes ON / 1 Min OFF)  *Pick up where you leave off after rest period *One score: ——————————————————————————————————– Cardio Option: 5 Intervals (3 Minutes ON / 1 Min… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: Every 2:30 Minutes x 5 Rounds  *Start light and add weight per round  *Can be done as touch n’ go or drop singles  ——————————————————————————————————– Workout: For Time  ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: 2 Intervals  AMRAP x 2 Minutes  -Rest :30s-  AMRAP x 6 Minutes  -Rest 2 Minutes and Repeat-  *CRX: 4 Wall Facing HSPU (must start with a WW)  *HSPU Scaling Options:  *4… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: Hero WOD “Klepto” 4 Rounds For Time (30 Min Cap if necessary)  *Target Times: About the Hero: U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn,… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds (10 min cap) ——————————————————————————————————– Workout: For Time  3 Rounds  -Then- -Then- 3 Rounds  *Light barbell – HPS should be done in no more than 2 sets ——————————————————————————————————– Cardio Option: For Time  3 Rounds  -Then-… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into-  3 Rounds  -Then- -into-  3 Rounds  *CRX: 8 Power Cleans (185/115) / 12 PC (135/95)  ——————————————————————————————————– Cardio Option: For Time  -into-  3 Rounds  -Then- -into- … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: 3 Intervals (1 Minute Stations / :15s Transition)  *3 Total scores: ——————————————————————————————————– Cardio Option: 3 Intervals (1 Minute Stations / :15s Transition)  *Alt every 5 reps on DB Thrusters  ——————————————————————————————————– Core:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  -into- 12 – 9 – 6  -Then- -Then- 6 – 9 – 12  -into- ——————————————————————————————————– Cardio Option: For Time  -into- 12 – 9 – 6  -Then- -Then- 6 –… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Then-  5 Rounds  -Then- *RX+: 4 Squat Cleans (185/115)  *CRX: 4 Squat Cleans (205/125)  ——————————————————————————————————– Cardio Option: For Time  -Then-  5 Rounds  -Then- ——————————————————————————————————– Core: 4… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP Repeats  AMRAP x 9 Minutes  -Rest :90s-  AMRAP x 7 Minutes  -Rest :90s-  AMRAP x 5 Minutes *3 Total scores: *Handstand Push Up Scaling Options: ——————————————————————————————————– Cardio… Read more »