Diogo Dias

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: Ladder + For Time  Part A – Ladder x 15 Minutes  3, 6, 9, 12, 15, 18, 21, 24, etc… -Rest 2 Minutes-  Part B – For Time  *Two Scores: ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: Hero WOD “Harper”  AMRAP x 23 Minutes  *CRX: 400 Meter Run with a plate (45/35)  *Score is total # of Rounds + Reps completed in 23 minutes  *ABOUT THE WOD:​​ Phoenix… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  *Front Squats come from the ground ——————————————————————————————————– Workout: For Time  -Then- 5 Rounds  -Then- *RX+: 6 Front Squats (185/115)  *CRX: 6 Front Squats (205/125)  *DB must be held in the suitcase position *Can… 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 »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Make Up Day (17 Minutes)  *Pick either the front squat, squat snatch, or bench press  ——————————————————————————————————– Workout: 4 Intervals (3 Min ON / 1 Min OFF)  *Pick up where you leave off after rest period… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *Every 3 Minutes (not including 0:00) complete:  *DU and Snatches should take no longer than 1:30 each round ——————————————————————————————————– Cardio Option: AMRAP x 18 Minutes  *Every 3… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  1 Round  -Into- 2 Rounds  -Into- 4 Rounds  *RX+ Weights: (135/95) / (155/105) / (185/115)  *CRX Weights: (155/105) / (185/115) / (205/125)  *Should be able to… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Bench Press (17 Minutes)  *Warm Up Rep Scheme:  ——————————————————————————————————– Workout: For Time  -Then- 15 – 10 – 5 – 10 – 15  -Then- *Two hand touch standard on the burpees ——————————————————————————————————– Cardio Option: For Time … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  *If you plan on rope climbing, toss some in ——————————————————————————————————– Workout: Every 10 Minutes x 2 Intervals -In remaining time AMRAP of: *Two Scores: *Rope Climb Scaling Options: ——————————————————————————————————– Cardio Option: Every 10… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Squat Snatch (17 Minutes)  *Focus on your warm up sets – dial in your technique ——————————————————————————————————– Workout: For Time  4 Rounds  *Rest 1 Minute at the end of each round *Goal is INTENSITY! Push hard… Read more »