Diogo Dias

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Then- -Then- *CRX: 10 Clean and Jerks (185/115)  ——————————————————————————————————– Cardio Option: For Time  -Then- -Then- ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Bench Press (17 Minutes)  ——————————————————————————————————– Workout: 4 Intervals (3 Min ON / 1 Min OFF)  *Pick up where you leave off after rest period  *One score – total # of rounds + reps completed across… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  3 Rounds  -Into- 12 – 10 – 8  6 – 5 – 4  ——————————————————————————————————– Cardio Option: For Time  3 Rounds  -Into- 12 – 10 – 8  ——————————————————————————————————– Core: 4… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Squat Snatch (17 Minutes)  *Heavy percentages – dial in your technique on your warm up sets! ——————————————————————————————————– Workout: For Time –Then complete 5 Rounds of: ——————————————————————————————————– Core: 5 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 3 Intervals (6 Minutes ON / :90s OFF) -in remaining time AMRAP of: INTV1: 24 DU – 8 S2OH (105/75) – 4 Strict PU  INTV2: 24 DU –… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Front Squats (17 Minutes)  ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds  Odd Rounds (1 and 3)  -In remaining time complete: Even Rounds (2 and 4)  -In remaining time complete: *Two Scores: ——————————————————————————————————– Cardio Option:… Read more »

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 (12 Min Cap)  ——————————————————————————————————– Workout: For Time 1 Round  -Then- 2 Rounds  -Then- 3 Rounds  *RX+ Weights: (115/85) / (135/95) / (155/105)  *CRX Weights: (135/95) / (155/105) / (185/125)  ——————————————————————————————————– Cardio Option: For… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Bench Press (17 Minutes)  ——————————————————————————————————– Workout: AMRAP x 15 Minutes  *Every 3 Minutes (INCLUDING 0:00) complete: *Standard for the burpees is a two hand touch  *Score is total # of calories completed ——————————————————————————————————– Cardio Option:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 2 Rounds *CRX: 15 Hang Squat Cleans (155/105)  ——————————————————————————————————– Cardio Option: 2 Rounds ——————————————————————————————————– Core: 4 Rounds