Diogo Dias

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 2 Intervals  AMRAP x 2 Minutes  -Rest :30s-  AMRAP x 7 Minutes  -Rest 2 Minutes and Repeat-  *4 Scores: ——————————————————————————————————– Cardio Option: 2 Intervals  AMRAP x 2 Minutes … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Deadlift (17 Minutes)  ——————————————————————————————————– Workout: Ladder x 15 Minutes  3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc…. *Score is last full round completed + partial reps in 15 min *DB must be… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Then- 10 Rounds  -Then- *RX+: 1 Legless rope climb *CRX: 3 Clean and Jerks (185/115) / 1 Legless Rope Climb *Rope Climb Scaling Options:  ——————————————————————————————————– Cardio… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Back Squat (17 Minutes)  ——————————————————————————————————– Workout: For Time  -Rest 1 Minute- -Rest 1 Minute- ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds  Odd Rounds (1 and 3): -in remaining time max reps of:  Even Rounds (2 and 4): -in remaining time max reps of:  *Two Scores: ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *Every 3 Minutes (not including 0:00) complete: *RX+: 6 Hang Power Cleans (185/115)  *CRX: 4 Bar/Ring Muscle Ups / 6 Hang Power Cleans (185/115)… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Strict Press (17 Minutes)  ——————————————————————————————————– Workout: For Time  -Then- 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 -Then- *Burpee Standard is a TWO hand… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: AMRAP x 21 Minutes -Then in remaining time, AMRAP of:  *CRX: 3 Power Snatches (155/105)  *One score – total rounds + reps completed in remaining time ——————————————————————————————————– Cardio Option: AMRAP x… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Deadlift (17 Minutes)  *Can do these as touch n go or drop singles  ——————————————————————————————————– Workout: Every 3 Minutes x 6 Rounds  -in remaining time max reps of: *2 Min Rest after Round 3  *3 Total… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP Repeats  AMRAP x 9 Minutes  -Rest :90s-  AMRAP x 7 Minutes  -Rest :90s-  AMRAP x 5 Minutes  *3 Total Scores: *Handstand Push Up Scaling Options: *Wall Walk… Read more »