Diogo Dias

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Squat Snatch (17 Minutes)  ——————————————————————————————————– Workout: For Time  -Then- 2 – 4 – 6 – 8 – 10  4 – 8 – 12 – 16 – 20  -Then- *CRX: Strict Wall Facing HSPU (Same Reps) … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *If you plan on rope climbing get some practice reps in ——————————————————————————————————– Workout: AMRAP Repeats  AMRAP x 9 Minutes  -Rest :90s- AMRAP x 7 Minutes  -Rest :90s- AMRAP x 5… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Front Squat (17 Minutes)  ——————————————————————————————————– Workout: 3 Intervals (1 Minute Stations / :15s Transition)  *3 Total Scores: ——————————————————————————————————– Cardio Option: 3 Intervals (1 Minute Stations / :15s Transition)  ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds w/ Partner  ——————————————————————————————————– Workout: Partner AMRAP x 18 Minutes  Partner A  Partner B  *Once Partner A completes a FULL round partners will then switch  *ONE machine but can have two barbells *Run counts… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Front squats come from the floor ——————————————————————————————————– Workout: For Time  -Then- 15 – 12 – 9 – 12 – 15  *RX+: Front Squats (155/105)  *CRX: FS (155/105) / BMU/RMU (5-4-3-4-5) … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Bench Press (17 Minutes)  4 Sets x 5 Reps  *If you missed week 1, use this week as a test makeup *Partner up with someone and help them if they need a spot ——————————————————————————————————– Workout:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Squat Snatch (17 Minutes)  4 Sets x 3 Reps  *If you missed week 1, use this week as a test makeup ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *Every 3 minutes (not including 0:00) complete: *Devils… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Front Squat (17 Minutes)  4 Sets x 5 Reps  *If you missed week 1, use this week as a test makeup ——————————————————————————————————– Workout: For Time  21 – 15 – 9  42 – 30 – 18 … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: AMRAP + For Time  Part A – AMRAP x 15 Minutes -Then in remaining time AMRAP of:  -Rest 2 Minutes-  Part B – For Time  *Two Scores:  *Get uncomfortable on Part… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap) ——————————————————————————————————– Workout: “MURPH”  For Time  RX: With a weight vest (20/14)  Scaled: Banded Pull ups, Jumping Pull ups ——————————————————————————————————– Hero Wod Option 2: “Loredo” 6 Rounds  *RX: Done with a vest… Read more »