Diogo Dias

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: 2 Intervals  AMRAP x 2 Minutes  -Rest :30s-  AMRAP x 6 Minutes  -Rest 2 Minutes and Repeat-  *Four Scores: ——————————————————————————————————– Cardio Option: 2 Intervals  AMRAP x 2 Minutes  -Rest :30s-  AMRAP… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Then- 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1  -Then- *RX+: Strict Pull Ups (same… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: EMOM x 10 Minutes  RX: (135/95) RX+: (155/105) CRX: (185/115)  *Can be any style of shoulder to overhead  *Barbell can come from the rack or from the floor  :45s Cap on the Double Unders  ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *CFM Barbell Complex: ——————————————————————————————————– Workout: For Time (35 Min Cap if needed)  *CRX: CFM Barbell Complex (155/105)  *CFM Barbell Complex: ——————————————————————————————————– Cardio Option: For Time  *CFM KB Complex: ——————————————————————————————————– Core:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: EMOM x 10 Minutes  RX: (135/95) RX+: (155/105) CRX: (185/115)  *Front Squats come from the floor  *:45s Cap on the Box Jump Overs  ——————————————————————————————————– Workout: Every 5 Minutes x 3 Intervals  Buy in: 2 Rounds … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 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 ——————————————————————————————————– Strength-Endurance: EMOM x 10 Minutes  *RX: 5 (115/85), RX+: 5 (135/95), CRX: 3 (185/115)  *Intent is to work on barbell cycling under fatigue *Make sure you pick a weight that allows you to stay unbroken  ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: 4 Intervals (3 Minutes ON / 1 Minute OFF)  *Pick up where you leave off after rest period  *One score: total # of rounds + reps completed across… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Skill: Rope Climbs  20 – 25 Minutes of dedicated Rope Climb practice  ——————————————————————————————————– WOD Prep: ——————————————————————————————————– Benchmark WOD: “Cindy” AMRAP x 20 Minutes

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  *CRX: 15 Squat Snatch (155/105)  ——————————————————————————————————– Cardio Option: For Time  ——————————————————————————————————– Accessory Work: Bench Press  ——————————————————————————————————– Core: 4 Rounds