Diogo Dias

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  1 Round  -Then- 2 Rounds  -Then- 4 Rounds *CRX Weights: (155/105) / (185/115) / (205/125)  ——————————————————————————————————– Cardio Option: For Time  1 Round  -Then- 2 Rounds  -Then-… 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 that you are able to complete every round as TNG! ——————————————————————————————————– Workout: Ladder x 16 Minutes  4,… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: 3 Intervals (5 Min On / :90s Off)  -Then in remaining time, AMRAP of:  *Three scores – total # of Rounds + Reps completed for each interval ——————————————————————————————————– Cardio Option: 3… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time (30 Min Cap)  *CRX: 20 Shoulder to Overhead (185/115)  *Score is either the time for completion or total reps completed in 30 min *If you hit… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *Every 6 Minutes (INCLUDING 0:00) complete: *Score is total # of Rounds + Reps completed in 18 Min *Rope Climb Scaling Options: ——————————————————————————————————– Cardio… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  -Into- 2 Rounds  -Then- -Into- 2 Rounds  -Then- -Into- 2 Rounds  ——————————————————————————————————– Cardio Option: For Time  -Into- 2 Rounds  -Then- -Into- 2 Rounds  -Then- -Into- 2 Rounds  ——————————————————————————————————– Core:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds  Odd Rounds (1 and 3)  -In remaining time complete: Even Rounds (2 and 4) -In remaining time complete: *CRX: 3 Burpee-Bar MU… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: 2 Intervals (8 Minutes ON / 2 Min OFF)  INTV 1 -Then in remaining time AMRAP of:  INTV 2 -Then in remaining time AMRAP of:  *RX+: 5 Wall Facing HSPU (intv1) … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Make-Up Day (17 Minutes)  Pick either the Back squat, Deadlift, or Strict press ——————————————————————————————————– Workout: For Time  -Then- 22 – 18 – 14 – 10  -Then- ——————————————————————————————————– Cardio Option: For Time  -Then- 22 – 18… Read more »

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