Diogo Dias

Group Dynamic Warmup: ——————————————————————————————————– Strength: Clean/Front Squat Complex (17 Minutes)  4 Sets  Sets 1 and 2: 3 Cleans + 2 Front Squats @60% of 1RM  Sets 2 and 4: 3 Cleans + 2 Front Squats @70% of 1RM  *Complete all… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  1 Round  -Then- 2 Rounds -Then- 4 Rounds ——————————————————————————————————– Cardio Option: For Time  1 Round  -Then- 2 Rounds -Then- 4 Rounds ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Front Squats come from the floor  ——————————————————————————————————– Workout: 3 Intervals (6 Minutes ON / 2 Min OFF)  INTERVAL 1: -in remaining time AMRAP of:  INTERVAL 2:  -in remaining time AMRAP… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Bench Press (17 Minutes)  *Take your time as you build up in weight *Make sure you rest between sets  *Have a spotter with you for heavier attempts!  *NEW STRENGTH CYCLE:  ——————————————————————————————————– Workout: AMRAP x 16… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  -into- 12 – 10 – 8  6 – 5 – 4  -Then- -into- 3 Rounds  *RX+: Hang Power Snatches (115/85) *CRX: Hang Power Snatch (135/95) AND DB (70/50)  *If… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  *Every 4 Minutes (NOT including 0:00) complete: *RX+: 3 Squat Cleans (155/105)  *CRX: 3 Squat Cleans (185/125)  *One Score: Total Rounds completed + partial… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  -into- 3 Rounds  -Then- -into- 3 Rounds  ——————————————————————————————————– Cardio Option: For Time  For Time  -into- 3 Rounds  -Then- -into- 3 Rounds  ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: ——————————————————————————————————– Strength: Clean Complex (17 Minutes)  1 Clean + 2 Front Squats  *Clean can be squat or power *For the weight to count you must hit all 3 reps  *Use a belt, knee sleeves, weightlifting shoes for… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: 4 Intervals (1 Minute Stations / :15s transition)  *CRX: Max Burpee – Bar/Ring Muscle Ups  *4 Total Scores: *Scale Burpee pull ups with a flag or plates  ——————————————————————————————————– Cardio Option: 4… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 2 Rounds  -Then- -into- 2 Rounds  -Then- -into- 2 Rounds  *CRX: (115/85) – (135/95) – (155/105) (same reps)  *Handstand Push Up Scaling Options: ——————————————————————————————————– Cardio… Read more »