Diogo Dias

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  *After round 2, swap 1 rope climb for the hold  ——————————————————————————————————– Workout: For Time  12 – 9 – 6  4 – 3 – 2  -Then- -Then- 3 Rounds  *CRX: S2OH… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Strength: Back Squat (17 Minutes)  *Retest week is here!  *Be aggressive and shoot for the PR *Warm Up Rep Scheme:  ——————————————————————————————————– Workout: AMRAP x 15 Minutes  *Every 3 Minutes (NOT including 0:00) complete: *Alternating on the… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Then- 9 – 7 – 5 -into- 7 – 5 – 3  -into- 5 – 3 – 1  -Then- *CRX: (135/95)(155/105)(185/115) (Same Reps as Rx)  ——————————————————————————————————–… Read more »

We are closed today! Regular classes resume Sunday, March 22nd.

Group Dynamic Warmup: ——————————————————————————————————- Strength: Bench Press (17 Minutes)  4 Sets x 1 Rep  ——————————————————————————————————– Workout: For Time  -Then- -Then- *Burpees to a target standard: ——————————————————————————————————– Core: 5 Rounds 

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  Complete 2 Rounds of:  -Then- Complete 2 Rounds of:  *Once 4 rounds are complete start back from the top  *One score: total # of… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: 3 intervals (5 Minutes ON / 2 Min OFF)  Intv1:  -in remaining time AMRAP of:  Intv2:  -in remaining time AMRAP of:  Intv3:  -in remaining time AMRAP of:  *3… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  1 Round  -Then- 2 Rounds  -Then- 4 Rounds *CRX: Bar/Ring Muscle Ups (1×8 – 2×4 – 4×2)  ——————————————————————————————————– Cardio Option: For Time  1 Round  -Then- 2… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Strength: Back Squat (17 Minutes)  4 Sets x 1 Rep  *Heavy week before our 1RM retest *Use a belt, knee sleeves, lifters for extra support  ——————————————————————————————————– Workout: For Time  -Then- -Then- *Single Unders: (120 – 90… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 3 Rounds ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *Every 3 Minutes (NOT including 0:00) complete: *One score: total # of rounds + reps completed in 18 mins ——————————————————————————————————– Cardio Option: AMRAP x 18 Minutes  *Every… Read more »