Diogo Dias

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 2 Rounds  -Then- -into- 2 Rounds  -Then- -into- 2 Rounds  *RX+: (135/95)(155/105)(185/115) OR BMU/RMU (6-5-4)  *CRX: (135/95)(155/105)(185/115) AND BMU/RMU (6-5-4)  ——————————————————————————————————– Cardio Option: For Time … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Strict Press (17 Minutes)  *If you happen to fail 95% back the weight down to 90%  ——————————————————————————————————– Workout: AMRAP x 16 Minutes  -in remaining time AMRAP of: *CRX: 6 DB Hang Clean and Jerks (70/50) … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: 2 Rounds For Time -into- 20 – 16 – 12 10 – 8 – 6  *2 Hand touch on the burpees to a target ——————————————————————————————————– Cardio Option: 2 Rounds For Time -into- 20… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Clean Complex (17 Minutes)  ——————————————————————————————————– Workout: Every 5 Minutes x 3 Intervals  Buy in: 2 Rounds  -in remaining time complete: *One score: total # of calories accumulated across all 3 rounds  ——————————————————————————————————– Cardio Option: Every… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP Repeats  AMRAP x 8 Minutes -Rest :90s-  AMRAP x 6 Minutes  -Rest :90s-  AMRAP x 4 Minutes  *CRX: Handstand Walk 5ft sections (15 ft, 10 ft, 5… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Front Squat (17 Minutes)  4 Sets x 1 Rep  *Heavy singles week! Approach every set like a 1RM attempt *Dial in technique, use lifters, knee sleeves, belt if needed! ——————————————————————————————————– Workout: 4 Rounds  *Rest 1… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 4 Intervals (1 Minute Stations / :15s Transition)  *4 Scores: ——————————————————————————————————– Cardio Option: 4 Intervals (1 Minute Stations / :15s Transition)  ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Front squats come from the floor ——————————————————————————————————– Workout: For Time  *CRX: 25 Front Squats (185/125)  ——————————————————————————————————– Cardio Option: For Time  ——————————————————————————————————– Accessory Work: Bench Press 4 Sets x 5 Reps … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Strict Press (17 Minutes)  ——————————————————————————————————– Workout: For Time  -Then- -Then- *Rope Climb Scaling Options:  ——————————————————————————————————– Core: 5 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Clean Complex (17 Minutes)  ——————————————————————————————————– Workout: 4 Intervals (3 Minutes ON / 1 Minute OFF)  AMRAP x 3 Minutes  *Pick up where you leave off after rest period  *One score – total # of rounds… Read more »