Diogo Dias

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds w/ Partner  ——————————————————————————————————– Workout: Partner AMRAP x 18 Minutes  Partner A: Complete 1 Round  Partner B:  *Once Partner A finishes their round partners will then switch *One machine/box but can have two barbells… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds  *If raining sub: 250 M Row/Ski – 500 M Bike – 150 M Runner ——————————————————————————————————– Workout: For Time  -Then- 16 – 12 – 8 – 4  -Then- *RX+: Hang C&J (155/105) OR Bar/Ring… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: Ladder + For Time  Part A – Ladder x 16 Minutes  4 – 8 – 12 – 16 – 20 – 24 – 28- 32 etc..  -Rest 2 Minutes-  Part B… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds ——————————————————————————————————– Workout: AMRAP x 20 Minutes  Complete 2 Rounds:  -Then- Complete 2 Rounds:  *Once you complete 4 rounds, start back at the top  *Double Push Up Burpee= 1 Push Up + 1 Burpee… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 3 Intervals (5 Minutes ON / 2 Min OFF)  Intv 1:  -in remaining time AMRAP of: Intv 2:  -in remaining time AMRAP of: Intv3:  -in remaining time AMRAP… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  1 Round -into- 2 Rounds  -into- 3 Rounds  *RX+: (115/85) / (135/95) / (155/105) (same reps as RX) *CRX: 12 Reps (135/95) / 6 Reps (155/105)… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Make-Up Day (17 Minutes)  *Pick one of the movements from this past cycle *Front Squat, Clean, Jerk *Focus on your warm up sets and rest between sets  ——————————————————————————————————– Workout: For Time  *Pick a barbell weight… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: AMRAP x 18 Minutes  -Every 3 minutes (not including 0:00) complete: *One score – total # of calories completed in 18 minutes  *Barbell should be done unbroken every time ——————————————————————————————————– Cardio… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  2 Rounds  *RX+: 25 Deadlifts (205/135)  *CRX: 25 Deadlifts (225/155) AND Strict HSPU  *Handstand Push Up Scaling Options: ——————————————————————————————————– Cardio Option: For Time  2 Rounds  ——————————————————————————————————–… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Jerk (17 Minutes)  *Make sure you are testing the same as week 1 (push or split)  *Really focus on your technique from the start  *Make small jumps and remember to rest between heavy attempts ——————————————————————————————————–… Read more »