Diogo Dias

Group Dynamic Warmup: —————————————————————————————————- 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  *CRx: (135/95)(155/105)(185/125) (Same reps as Rx) *3 Total Scores: ——————————————————————————————————– Cardio… Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength: Back Squat (17 Minutes)  *Retest week is here! Shoot for the PR *Warm Up Rep Scheme:  5 – 5 – 3 – 3 – 1 – 1 – 1 etc… ——————————————————————————————————–  Workout: For Time  -THEN-… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 3 Rounds  ——————————————————————————————————–  Workout: For Time  -THEN- 4 Rounds  -THEN- *Handstand Push Up Scaling Options:  ——————————————————————————————————– Cardio Option: For Time  -THEN- 4 Rounds  -THEN- ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————–  Workout: AMRAP x 20 Minutes  *Every 4 Minutes (NOT including 0:00) complete: *CRx: 3 Burpee-Bar Muscle Ups  *One Score: total # of rounds + reps completed in 20 mins… Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength: Bench Press (17 Minutes)  4 Sets x 1 Rep  *Partner up and make sure you spot your partner *Do your own weights!  ——————————————————————————————————–  Workout: Ladder + For Time  Part A – Ladder x 12 Minutes … Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————–  Workout: For Time  4 Rounds  -THEN- 4 Rounds  *CRx: 6 Power Snatches (135/95) *Rope Climb Scaling Options:  ——————————————————————————————————– Cardio Option: For Time  4 Rounds  -THEN- 4 Rounds  ——————————————————————————————————– Core:… Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength: Deadlift (17 Minutes)  4 Sets x 1 Rep  *Focus on bracing on all of your working sets  *Approach these the same way you do a 1RM  ——————————————————————————————————–  Workout: Every 5 Minutes x 3 Rounds  15… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————–  Workout: For Time  -into- 2 Rounds  -THEN- -into- 2 Rounds  -THEN- -into- 2 Rounds  *CRX: (135/95)(155/105)(185/115) *Same Reps as Rx *Wall Walk Scaling Options:  ——————————————————————————————————– Cardio Option: For Time … Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength: Back Squat (17 Minutes)  4 Sets x 1 Rep  *Last heavy week before retest  *Use WL shoes, belt, knee sleeves if needed  *If you miss at 95% drop to 90% and finish sets there  ——————————————————————————————————– … Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————–  Workout: 4 intervals (3 Minutes ON / 1 Min OFF)  AMRAP x 3 Minutes  *Pick up where you leave off after rest period  *One score: total # of Rounds… Read more »