Diogo Dias

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Clean (17 Minutes)  *Clean can be power or squat  *Whichever you choose you must stick with for whole cycle  ——————————————————————————————————– Workout: 3 Intervals  AMRAP x 2 Minutes  -Rest :15s-  AMRAP x 1:30  -Rest :15s-  AMRAP… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) *Warm Up wall walk after round 2 ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *Every 3 Minutes (not including 0:00) complete: *CRX: 1 Wall Walk + 3 Wall Facing HSPU  *Score… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Back Squat (17 Minutes)  *New Strength Cycle:  ——————————————————————————————————– Workout: Every 5 Minutes x 3 Rounds *In remaining time complete max: *Two Hand touch standard for burpees to a target  *One score- total # of burpees… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: 3 Intervals (6 Minutes ON / :90s OFF)  -Then in remaining time AMRAP of:  Intv1: 8 Hang Squat Cleans (95/65)  Intv2: 6 Hang Squat Cleans (105/75)  Intv3: 4… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Skill Work: Pull Ups (Kipping and/or butterfly) 20 – 25 Minutes of: ——————————————————————————————————– Skill EMOM/Wod Prep: EMOM x 10 Minutes  ——————————————————————————————————– Benchmark WOD: “FRAN”  21 – 15 – 9  *Barbell should be done in 3-5 sets… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time (30 Min Cap)  *RX+: 30 Shoulder to Overhead (135/95)  *CRX: 30 Shoulder to Overhead (185/115)  ——————————————————————————————————– Cardio Option: For Time (30 Min Cap)  *DB is 30… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: Every 2:30 Minutes x 5 Rounds  *Barbell can come from the floor or from the rack  *All 3 Reps must be done unbroken each round  *Athletes choice on starting weight and weight increases ——————————————————————————————————– Workout:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  1 Round  -Then- 2 Rounds  -Then- 4 Rounds  *CRX: (135/95) / (155/105) / (185/115)  ——————————————————————————————————– Cardio Option: For Time  1 Round  -Then- 2 Rounds  -Then- 4 Rounds  ——————————————————————————————————– Core:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: Every 2:30 Minutes x 5 Rounds  *Athletes choice on starting weight and weight increases *Can be drop singles OR touch n’ go reps  ——————————————————————————————————– Workout: For Time  3 Rounds  -Then- -Then- 3 Rounds  *RX+: 10… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: 5 Intervals (3 Minutes ON / 1 Minute OFF)  *RX+: 3 Squat Cleans (185/115)  *CRX: 1 Squat Clean (205/125)  *Pick up where you leave off after rest period  *One score –… Read more »