Diogo Dias

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Then-  5 Rounds  -Then- *RX+: 4 Squat Cleans (185/115)  *CRX: 4 Squat Cleans (205/125)  ——————————————————————————————————– Cardio Option: For Time  -Then-  5 Rounds  -Then- ——————————————————————————————————– Core: 4… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– 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 *3 Total scores: *Handstand Push Up Scaling Options: ——————————————————————————————————– Cardio… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Make Up Day (17 Minutes)  *Pick one of the 3 movements from this past cycle  (Thruster, Snatch, Bench Press)  *Rest between sets and be aggressive  ——————————————————————————————————– Workout: AMRAP x 15 Minutes  *Every 3 Minutes (not… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  2 Rounds *Barbell should be done in sets of 5-10 unbroken  ——————————————————————————————————– Cardio Option: For Time  2 Rounds ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *Every 3 Minutes (not including 0:00) complete: *Score is total # of rounds + reps completed in 18 Minutes  *RX+: 3 Hang Squat Cleans… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Bench Press (17 Minutes)  *Partner up and spot each other  *Make sure you rest between heavy attempts  *Warm Up Rep Scheme: ——————————————————————————————————– Workout: For Time  4 Rounds  *Rest 1 Minute at the completion of each… 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+: (135/95) / (155/105) / (185/115) (Same Reps) *CRX: (155/105) / (185/115) / (205/125) (6-4-2… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Snatch (17 Minutes)  *Squat OR Power (same as week 1)  *Focus on your warm up sets (dial in technique)  ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds  Odd Rounds (1 and 3):  -In remaining time… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: 2 Intervals  AMRAP x 2 Minutes  -Rest :30s-  AMRAP x 6 Minutes  -Rest 2 Minutes and repeat-  *4 Scores:  *Handstand Push Up Scaling Options ——————————————————————————————————– Cardio Option: 2 Intervals  AMRAP x… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Thruster (17 Minutes)  *From the Rack or from the floor  *Lifters, Belt, Knee Sleeves, Wrist straps will all help  *Be explosive from the squat on every single rep  ——————————————————————————————————– Workout: For Time  -Then- -Then- ——————————————————————————————————–… Read more »