Diogo Dias

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 »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: 3 Intervals (1 Minute Stations / :15s Transition)  *3 Total Scores: ——————————————————————————————————– Cardio Option: 3 Intervals (1 Minute Stations / :15s Transition)  *Alternate arms every 5 reps on the DB  ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Front squats come from the floor  ——————————————————————————————————– Workout: For Time  -Into- 2 Rounds -Then- -Into- 2 Rounds -Then- -Into- 2 Rounds  *Rx+ Weights: (135/95)(155/105)(185/115)  *CRX Weights: (155/105)(185/115)(205/125)  ——————————————————————————————————– Cardio Option:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Bench Press (17 Minutes)  *Partner up with someone and help them if they need a spot *Warm Up Rep Scheme: ——————————————————————————————————– Workout: Every 5 Minutes x 3 Rounds  -in remaining time complete max reps of:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  -into- 3 Rounds  -Then- -into- 3 Rounds  ——————————————————————————————————– Cardio Option: For Time  -into- 3 Rounds  -Then- -into- 3 Rounds  ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Squat Snatch (17 Minutes)  *Make sure you dial in your technique during your warm up sets ——————————————————————————————————– Workout: AMRAP x 15 Minutes  *Every 3 Minutes (not including 0:00) complete: *Score is total # of rounds… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: 2 Intervals (8 Minutes ON / 2 Min OFF)  -In remaining time ladder of: 2, 4, 6, 8, 10, 12, 14, 16, 18, 20, etc…  *CRX: Reps increase by 1’s –… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Front Squat (17 Minutes)  *New Strength Cycle:  ——————————————————————————————————– Workout: 4 Rounds  ——————————————————————————————————– Core: 5 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 9 Minute EMOM  ——————————————————————————————————– Workout: 2 Intervals  AMRAP x 2 Minutes  -Rest :30s- AMRAP x 6 Minutes  -Rest 2 Minutes and Repeat-  *4 Scores: ——————————————————————————————————– Cardio Option: 2 Intervals  AMRAP x 2 Minutes  -Rest :30s-… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: Every 5 Minutes x 4 Rounds  -In remaining time complete max reps of:  *RX+: (185/115) / CRX: (205/125)  *One score – total # of squat cleans accumulated  ——————————————————————————————————– Cardio Option: Every… Read more »