Diogo Dias

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  4 Rounds  -Then- 2 Rounds  *CRX: 6 Power Snatches (155/105)  *Wall Walk scaling options:  ——————————————————————————————————– Cardio Option: For Time  4 Rounds  -Then- 2 Rounds  ——————————————————————————————————– Core:… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Front Squat (17 Minutes)  4 Sets x 1 Rep  *Heavy single week!  *Give yourself some extra warm up sets to prep your body *Use a belt, knee sleeves, or WL shoes to give you more… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  -into- 12 – 10 – 8  -Then- -into- 8 – 10 – 12  *CRX: Burpee – Bar/Ring MU (6-5-4 / 4-5-6)  *Burpee-Pull Ups Scaling Options:  ——————————————————————————————————– Cardio Option: For… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  *Every 4 Minutes (not including 0:00) complete: *CRX: 2 Power Cleans (205/125)  *Score is total # of rounds + reps completed in 20 minutes … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Jerk (17 Minutes)  4 Sets x 2 Reps  *Really focus on your warm up sets  *Dial in technique from empty bar to your last set  *Focus on an aggressive drive on the bar and speed… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  *RX+: 15 PS (135/95) / *CRX: 15 PS (155/105)  ——————————————————————————————————– Cardio Option: For Time  ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: ——————————————————————————————————– Strength: Clean (17 Minutes)  4 Sets x 2 Reps  *Continue to stick with squat or power from week 1  *Really put an emphasis on speed during warm up sets  *All sets done as DROP SINGLES (NO… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  1 Round  -Then- 2 Rounds  -Then- 4 Rounds  *RX+: S2OH (155/105) OR Legless Rope Climbs  *CRX: S2OH (155/105) AND Legless Rope Climbs  *Rope Climb Scaling Options: … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Front Squat (17 Minutes)  4 Sets x 3 Reps  *Getting heavier so use a belt to ensure a tight core  *Make sure you are resting between sets  ——————————————————————————————————– Workout: For Time  -Then- -Then- ——————————————————————————————————– Cardio… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP Repeats  AMRAP x 7 Minutes  -Then, in remaining time AMRAP of:  -Rest :90s-  AMRAP x 7 Minutes  -Then, in remaining time AMRAP of:  -Rest :90s-  AMRAP x… Read more »