Diogo Dias

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: 2 Intervals  AMRAP x 2 Minutes  -rest :30s-  AMRAP x 6 Minutes  -Rest 2 Minutes and Repeat-  *Four scores: ——————————————————————————————————– Cardio Option: 2 Intervals  AMRAP x 2 Minutes  -rest :30s-  AMRAP… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 min cap)  ——————————————————————————————————– Workout: For Time  -into-  6 – 4 – 2  12 – 8 – 4  -Then- -into- 5 – 4 – 3  10 – 8 – 6  -Then- -into- 4… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Bench Press (17 Minutes)  4 Sets x 5 Reps  *Make sure you rest between sets  *Percentages are light but focus on QUALITY reps (not speed) *If you missed week 1 – test 1RM ——————————————————————————————————– Workout: Ladder +… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  Complete 2 Rounds of:  -Then- Complete 2 Rounds of:  *Once you complete 4 rounds you start back from the top *DB must be held in the suitcase… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Then- -Then- *Strict Handstand Push Up Scaling Options: ——————————————————————————————————– Cardio Option: For Time  -Then- -Then- ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: Every 5 Minutes x 4 Rounds  Odd Rounds (1 and 3):  -in remaining time complete: Even Rounds (2 and 4): -in remaining time complete: *2 Minute Rest between Round 2 and… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Clean/Front Squat Complex (17 Minutes)  4 Sets  Sets 1 and 2: 3 Cleans + 2 Front Squats @60% of 1RM  Sets 2 and 4: 3 Cleans + 2 Front Squats @70% of 1RM  *Complete all… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  1 Round  -Then- 2 Rounds -Then- 4 Rounds ——————————————————————————————————– Cardio Option: For Time  1 Round  -Then- 2 Rounds -Then- 4 Rounds ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Front Squats come from the floor  ——————————————————————————————————– Workout: 3 Intervals (6 Minutes ON / 2 Min OFF)  INTERVAL 1: -in remaining time AMRAP of:  INTERVAL 2:  -in remaining time AMRAP… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Bench Press (17 Minutes)  *Take your time as you build up in weight *Make sure you rest between sets  *Have a spotter with you for heavier attempts!  *NEW STRENGTH CYCLE:  ——————————————————————————————————– Workout: AMRAP x 16… Read more »