Diogo Dias

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  *Every 4 minutes (not including 0:00) complete: *One score – rounds + reps completed in 20 minutes  *Rope Climbs Scaling Options:  ——————————————————————————————————– Cardio Option:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Snatch (17 Minutes)  4 Sets  *Low amount of reps to get through so make each one count *No touch n’ go – dial in set up every single time  *Be aggressive through extension and rest… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 11 – 9 – 7  -Rest 1 Minute-  -into- 9 – 7 – 5  -Rest 1 Minute-  -into- 7 – 5 – 3  *CRX Weights:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Back Squat (17 Minutes)  4 Sets  *Heavy reps so make sure you rest between working sets  *Focus on bracing your core even if you’re wearing a belt ——————————————————————————————————– Workout: For Time  -Then- -Then- ——————————————————————————————————– Core:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds (10 Minute Cap)  ——————————————————————————————————– Workout: For Time  -then- 1 Round  -into- -Then- 2 Rounds  -into- -Then- 3 Rounds  *Burpee-Pull Up Scaling Options:  ——————————————————————————————————– Cardio Option: For Time  -then- 1 Round  -into- -Then- 2… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds (10 Minute Cap)  ——————————————————————————————————– Workout: “25.3”  *SCALED VERSION:  *MASTERS RX 55+:  ——————————————————————————————————– STANDARDS:  QUICK NOTES Wall Walks Row Deadlift  Clean Snatch  ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Bench Press (17 Minutes)  4 Sets x 3 Reps  ——————————————————————————————————– Workout: AMRAP + For Time  Part A: AMRAP x 13 Minutes  -Rest 2 Minutes-  Part B: For Time  *Full 200 Meter Run counts as 2… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Front Squats come from the ground  ——————————————————————————————————– Workout: For Time  3 Rounds  -Then- -Then- 3 Rounds  ——————————————————————————————————– Cardio Option: For Time  3 Rounds  -Then- -Then- 3 Rounds  ——————————————————————————————————– Core: 4… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Snatch (17 Minutes)  4 Sets x 2 Reps  ——————————————————————————————————– Workout: Every 5 Minutes x 3 Rounds  -in remaining time complete: *CRX: 10 Alt DB Snatches (70/50) / 6 Chest 2 Bar Pull Ups  *One score… Read more »

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