Diogo Dias

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  *One barbell  *Once you’ve reached your S2OH weight just finish warming up the DL ——————————————————————————————————– Workout: For Time  -into-  15 – 10 – 5  -Then- -into- 15 – 10 – 5  *Burpee standard… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Back Squat (17 Minutes)  *Be aggressive and go for the PR!  *Belt, knee sleeves, weightlifting shoes for extra support *Warm Up Rep Scheme: ——————————————————————————————————– Workout: For Time  -Then- -Then- *If raining substitute:  ——————————————————————————————————– Cardio Option:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– 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 … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– 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 

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Bench Press (17 Minutes)  4 Sets x 1 Rep  *Make sure you have a spotter for all of your working sets  ——————————————————————————————————– Workout: Ladder x 14 Minutes  4, 6, 8, 10, 12, 14, 16, 18,… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Then- 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1  -Then- *CRX: Deadlifts (225/155)  ——————————————————————————————————– Cardio… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Snatch (17 Minutes)  4 Sets x 1 Rep  *Small jumps and focus on technique as you warm up  *Be explosive during working sets  *If you fail at 95%, drop to 90% and finish sets there … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  2 Rounds  -into- 2 Rounds  -into- 2 Rounds  -Then- *RX+: Power Cleans (135/95)(155/105)(185/115)  *CRX: Same weights as RX+ / Bar/Ring MU (5-4-3)  ——————————————————————————————————– Cardio Option: For… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Back Squat (17 Minutes)  4 Sets x 1 Rep  *HEAVY WEEK!!  *Use belt, knee sleeves, lifters if you have them  *If you fail at 95% back the weight to 90 and finish there  ——————————————————————————————————– Workout:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap) ——————————————————————————————————– Workout: 3 Intervals (5 Min ON / :90s OFF)  Interval 1:  2 Rounds  -in remaining time complete: Interval 2:  2 Rounds  -in remaining time complete: Interval 3:  2 Rounds  -in… Read more »