Diogo Dias

Group Dynamic Warmup: ——————————————————————————————————— Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- -THEN- -into- -THEN- -into- RX+: (135/95)(155/105)(185/115) OR Bar/Ring MU (12-10-8 Reps)  CRx: (135/95)(155/105)(185/115) AND Bar/Ring MU (12-10-8 Reps) ——————————————————————————————————– Cardio Option: For Time  -into- -THEN-… Read more »

Group Dynamic Warmup: ——————————————————————————————————— Strength: Push Press (17 Minutes)  4 Sets x 5 Reps  ——————————————————————————————————– Workout: AMRAP + For Time  Part A – AMRAP x 12 Minutes  -Rest 2 Minutes-  Part B – For Time  *Two Scores: ——————————————————————————————————– Core: 3… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds (12 min Cap)  ——————————————————————————————————– Workout: For Time  3 Rounds  -THEN- -THEN- 3 Rounds  *CRx: 5 PC (185/125)  ——————————————————————————————————– Cardio Option: For Time  3 Rounds  -THEN- -THEN- 3 Rounds  ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds (12 min Cap)  ——————————————————————————————————– Workout: 4 intervals (3 Min ON / 1 Min OFF)  AMRAP x 3 Minutes  *Pick up where you leave off after rest period  *Rx+: (115/75) / *CRx: (135/85)  *One… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: For Time  5 Rounds  -THEN- ——————————————————————————————————– Cardio Option: For Time  5 Rounds  -THEN- ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: ——————————————————————————————————- Strength: Clean/Front Squat Complex (17 Minutes)  4 Sets of: 2 Hang Cleans + 2 Cleans + 2 Front Squats  *Each set consists of 6 total reps ——————————————————————————————————– Workout: For Time  -into- 2 Rounds  -Rest 1 Minute-… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  *Every 5 Minutes (INCLUDING 0:00) complete: *One score: total # of rounds + reps completed in 20 Mins  *Handstand Push Up Scaling Options:  ——————————————————————————————————– Cardio Option: AMRAP… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -THEN- -into- -into- -THEN- *Rx+: HPS (115/75) (Same Reps as Rx) *CRx: HPS (135/95) (Same Reps as Rx)  ——————————————————————————————————– Cardio Option: For Time  -THEN- -into- -into-… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Strength: Push Press (17 Minutes)  4 Sets x 5 Reps  *If you missed week 1 then use today as a makeup day  ——————————————————————————————————– Workout: AMRAP x 15 Minutes  -Every 3 Minutes (not including 0:00) complete: *One… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: For Time  1 Round  -THEN- 2 Rounds  -THEN- 4 Rounds  ——————————————————————————————————– Cardio Option: For Time  1 Round  -THEN- 2 Rounds  -THEN- 4 Rounds  ——————————————————————————————————– Core: 4 Rounds