Diogo Dias

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Into- 4 Rounds  -Then- -Into- 4 Rounds  ——————————————————————————————————– Cardio Option: For Time  -Into- 4 Rounds  -Then- -Into- 4 Rounds  ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Front Squat (17 Minutes)  *Retest week – be aggressive and shoot for the PR! *Warm Up Rep Scheme: ——————————————————————————————————– Workout: AMRAP x 15 Minutes  *Every 3 Minutes (not including 0:00) complete: *Score is total #… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 3 Intervals (6 Minutes ON / :90s OFF)  -In remaining time AMRAP of:  *Reps will change each interval  *Score is Rounds + Reps for each interval  Intv1: 4… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Snatches can be squat or power – athletes choice ——————————————————————————————————– Workout: For Time  *CRX: 30 Snatches (135/95)  ——————————————————————————————————– Cardio Option: For Time  ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Bench Press (17 Minutes)  *If you fail at 95% drop weight down to 90% and finish with 2 singles at 90% ——————————————————————————————————– Workout: Every 5 Minutes x 3 Rounds  -In remaining time complete max: *Barbell… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  *Every 4 Minutes (not including 0:00) complete: *RX+: 3 Squat Cleans (185/115)  *CRX: 3 Squat Cleans (205/125) / 5 Strict HSPU  *Score is total… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Squat Snatch (17 Minutes)  *Take your time building to 90% – dial in technique  *Only 4 singles so prioritize your rest between sets  ——————————————————————————————————– Workout: 3 Intervals (1 Minute Stations / :15s Transition)  *3 Total… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  3 Rounds  -Then- -Then- 3 Rounds  -Then- -Then- 3 Rounds  ——————————————————————————————————– Cardio Option: For Time  3 Rounds  -Then- -Then- 3 Rounds  -Then- -Then- 3 Rounds  ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Front Squat (17 Minutes)  *Heavy week- bring out belts, knee sleeves, lifters!  *If you fail at 95% drop weight down to 90% and finish with 2 singles at 90% ——————————————————————————————————– Workout: For Time  -Then- -Then-… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  *DB Devils Press is 2 reps per side – alt not mandatory ——————————————————————————————————– Workout: 2 Intervals  AMRAP x 2 Minutes  -Rest :30s-  AMRAP x 6 Minutes  -Rest 2 Minutes and Repeat- *4 Scores:… Read more »