Diogo Dias

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 12 – 9 – 6  9 – 6 – 3  -Then- -into- 3 Rounds  -Then- *CRx Weight: (155/105) (Same Reps as RX)  ——————————————————————————————————– Cardio Option:… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength-Endurance: Every 3 Minutes x 4 Rounds  *RX: (185/115) / *RX+: (205/135) / *CRX: (225/155)  *Barbell must be done unbroken every round (no singles)  ——————————————————————————————————– Workout: AMRAP x 15 Minutes  *Shuttle Runs: 1 Rep = 25… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  *Every 4 Minutes (NOT including 0:00) complete: Weights / Reps:  *Odd rounds will be completed with the barbell *Even rounds will be completed with DB  *Handstand Push… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds ——————————————————————————————————– Workout: For Time  -into- 2 Rounds  -Then- -into- 2 Rounds  -Then- -into- 2 Rounds  *CRX: Front Rack Lunges (135/95) ——————————————————————————————————– Cardio Option: For Time  -into- 2 Rounds  -Then- -into- 2 Rounds  -Then-… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Sub in 1 rope climb after round 2  ——————————————————————————————————– Workout: 3 intervals (7 Min ON / 2 Min OFF)  Buy in: 500 M Row / 400 M Runner / 1200… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Make Up Day (17 Minutes)  *Pick one of the movements from this cycle (Front Squat, Snatch, Jerk)  *When in doubt, squat it out 🙂 ——————————————————————————————————– Workout: For Time  -Then- -Then- *Med-Ball must be held on… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *Every 3 Minutes (NOT including 0:00) complete: *Barbell should be done unbroken every time *One score: total # of calories completed in 18 minutes … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time -into- 9 – 7 – 5  -Then- -into- 7 – 5 – 3  -Then- -into- 5 – 3 – 1  *Strict Handstand Push Up Scaling Options: … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Jerk (17 Minutes)  *Be aggressive and shoot for the PR!  *Make sure you are retesting split or push jerk from week 1 ——————————————————————————————————– Workout: 3 intervals (5 Min ON / :90s OFF)  INTV1:  -in remaining… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Front squats come from the ground  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  Complete 2 Rounds of: -Then- Complete 2 Rounds of: *Once 4 Rounds are complete start back from the… Read more »