Diogo Dias

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: EMOM x 10 Minutes  *Athletes can choose to increase the weight or stay the same  *Bar can come from the floor or from the rack  *:50s Time Cap on calories  ——————————————————————————————————– Workout: AMRAP x 15… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  -Then- 2 Rounds  -Into-  2 Rounds  -Into- 2 Rounds  -Then- *CRX: Bar/Ring Muscle Ups (7-5-3)  ——————————————————————————————————– Cardio Option: For Time  -Then- 2 Rounds  -Into-  2 Rounds  -Into- 2 Rounds … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: EMOM x 10 Minutes  *Athletes can choose to increase the weight or stay the same  *:50s Time Cap on calories  *Must hang on to the bar for all 3 reps every round! ——————————————————————————————————– Workout: AMRAP… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 2 Intervals (10 Min ON / 2 Min OFF)  Intv1:  -In remaining time complete a ladder of: 2, 4, 6, 8, 10, 12, 14, etc… -Rest 2 Minutes- … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: EMOM x 10 Minutes  *Athletes can choose to increase the weight or stay the same  *:50s Time Cap on calories  *Deadlifts must stay TNG through every round  ——————————————————————————————————– Workout: For Time  4 Rounds  *Rest 1… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds w/ Partner  ——————————————————————————————————– Workout: Partner WOD  Every 3 Minutes x 6 Intervals (18 Min)  Partner A:  Partner B: Max Rounds of *Partners will switch every 3 minutes  *Partners A will pick up where B… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 3 Rounds -Then- -into- 3 Rounds  -Then- *RX+: 5 Squat Snatches (155/105)  *CRX: 3 Squat Snatches (185/115) / 15 BJ (30”/24”)  ——————————————————————————————————– Cardio Option: For… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: Every 2:30 minutes x 5 Rounds  *Bar can come from the rack or from the floor  *Athletes can choose to increase the weight or stay the same  ——————————————————————————————————– Workout: 3 Intervals (1 Minute ON /… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  “Mini Cindy”: ——————————————————————————————————– Workout: For Time  -into- 3 Rounds  -Then- -into- 3 Rounds  *Cindy *CRX: 5 Bar Muscle Ups instead of 5 Pull Ups  *Air Squats are to be done to a med-ball … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: Every 2:30 x 5 Rounds *Athletes can choose to increase the weight or stay the same  *Make sure you are doing every rep as a Push Press and not Jerk ——————————————————————————————————– Workout: Every 5 Minutes… Read more »