Diogo Dias

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Bench Press (17 Minutes)  4 Sets x 1 Rep  *Partner up with someone and spot each other  *Make sure you rest enough between sets  ——————————————————————————————————– Workout: AMRAP x 16 Minutes  *Every 4 Minutes (not including… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  *Toss in Rope climbs if you’re rope climbing in wod ——————————————————————————————————– Workout: For Time  -Then- 4 Rounds  -Then- *CRX: Overhead Squats (135/95) + Legless Rope Climbs Rope Climb Scaling Options:  ——————————————————————————————————– Cardio Option:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Snatch (17 Minutes)  4 Sets x 1 Rep  *Warm up sets are super important – dial in technique  *Rest between sets (1-1:30 min between)  *If you fail twice at 95% then drop back to 92%… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  1 Round  -into-  2 Rounds  -into-  4 Rounds  *CRX Weights: (135/95) (155/105) (185/125) (same reps) *Wall Walk Scaling Options:  ——————————————————————————————————– Cardio Option: For Time  1 Round  -into- … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Thruster (17 Minutes)  4 Sets  *If you fail at 95% then drop the weight back to 92%  *Bring out lifters, belt, knee sleeves and wrist straps   *Focus on speed out of the squat ——————————————————————————————————– Workout:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds W/ Partner (12 Min Cap)  ——————————————————————————————————– Workout: Partner AMRAP x 18 Minutes  Partner A  Partner B  *Once Partner A completes a FULL round partners will then switch  *ONE machine but can have two… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Then- 7 Rounds  *RX+: 3 Squat Snatches (135/95)  *CRX: 3 Squat Snatches (155/105)  *DB must be held at your side in the suitcase position ——————————————————————————————————– Cardio… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Skill: Toes 2 Bar 20 – 25 Minutes of dedicated TTB practice  ——————————————————————————————————– WOD Prep: 3 Rounds ——————————————————————————————————– Benchmark WOD: “Jackie” For Time 

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Bench Press (17 Minutes)  4 Sets  *Make sure you have a spotter nearby *Rest between working sets  ——————————————————————————————————– Workout: For Time  5 Rounds  *RX+: 5 Strict Handstand Push Ups  *CRX: 5 Strict HSPU / 10… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 4 Intervals (3 Minutes ON / 1 Minute OFF)  *RX+: 2 Squat Cleans (155/105)  *CRX: 2 Squat Cleans (185/125)  *One Score: Total # of rounds and reps accumulated … Read more »