Diogo Dias

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  -into- 2 Rounds  -then- -into- 2 Rounds  -then- -into- 2 Rounds  *CRX Weights: (115/85)(135/95)(155/105) / BJ’s (30”/24”)  ——————————————————————————————————– Cardio Option: For Time  -into- 2 Rounds  -then- -into- 2 Rounds … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  3 Rounds  -Then- 3 Rounds  *Handstand push ups can be strict OR kipping  *Handstand Push Up Scaling Options:  ——————————————————————————————————– Cardio Option:  For Time  3 Rounds  -Then- 3 Rounds  ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: 4 Intervals (3 Minutes ON / 1 Minute OFF)  *RX+: 3 Power Cleans (185/115)  *CRX: 3 Power Cleans (205/135)  *One score – total # of rounds + reps completed across all… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Front Squats come from the ground  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  2 Rounds  -Then-  2 Rounds  *Once 4 rounds are complete you start back at the Run-FS-RC *Score is… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 2 Rounds For Time -into- 4 – 3 – 2  12 – 9 – 6  24 – 18 – 12  *Wall Walk Scaling Options:  ——————————————————————————————————– Cardio Option: 2… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Make Up Day (17 Minutes)  *Pick one of the 3 movements from this past cycle  *Prioritize rest between heavy attempts  *Use knee sleeves, belt, lifting shoes for extra support  ——————————————————————————————————– Workout: Every 4 Minutes x… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  -Then- -Then-  ——————————————————————————————————– Cardio Option: For Time  -Then- -Then-  ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  4 Rounds  -Then- 2 Rounds  *CRX: 5@(185/115), 10@(135/95) / 5 Bar MU, 10 C2B ——————————————————————————————————– Cardio Option: For Time  4 Rounds  -Then- 2 Rounds  ——————————————————————————————————– Core:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Bench Press (17 Minutes)  *Make sure you have a spotter with you for your attempts *Make sure you rest between heavy attempts  *Warm up Rep Scheme:  ——————————————————————————————————– Workout: 3 Intervals (1 Min Stations / :15s… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 2 Rounds  -Then- -into- 2 Rounds  -Then- -into- 2 Rounds  *RX+ Weights: (135/95)(155/105)(185/115)  *CRX Weights: 6 (155/105), 4 (185/115), 2 (205/125)  ——————————————————————————————————– Cardio Option: For… Read more »