Diogo Dias

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 2 Intervals  AMRAP x 2 Minutes  -Rest :30s-  AMRAP x 6 Minutes  -Rest 2 Minutes and Repeat-  *4 Scores: ——————————————————————————————————– Cardio Option: 2 Intervals  AMRAP x 2 Minutes … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Skill: Double Unders 20 – 25 Minutes of dedicated DU practice  ——————————————————————————————————– Skill/WOD Prep: EMOM x 6 Minutes  ——————————————————————————————————– Benchmark WOD: “Megan” For Time  21 – 15 – 9 *Scaled 2x Single unders 

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  4 Rounds  WEIGHTS RX – Rd1: (95/65) / Rd2: (105/75) RX – Rd3: (115/85) / Rd4: (135/95)  —————————————————————— RX+ – Rd1: (105/75) / Rd2: (115/85) RX+… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength-Endurance: Every 2:30 Minutes x 5 Rounds  *Can be done as touch n’ go or drop singles  *Start light (around 60%) and build  ——————————————————————————————————– Workout: 3 Intervals (1 Minute Stations / :15s Transition)  *3 Scores: ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds  *Warm up rope climbs if you are rope climbing  ——————————————————————————————————– Workout: For Time  -Into- 15 – 12 – 9  3 – 3 – 3  -Then- -Into- 30 – 24 – 18  2 –… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength-Endurance: Every 2:30 Minutes x 5 Rounds  *All 3 reps must be touch n’ go every round – no singles *Increase the weight per round  *Start at around 60% of 1RM and build  ——————————————————————————————————– Workout: Ladder… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time 3 Rounds  -Then- 3 Rounds  *CRX: 10 S2OH (155/105) / 10 Strict HSPU *Handstand Push Up Scaling Options: ——————————————————————————————————– Cardio Option: For Time 3 Rounds  -Then- 3 Rounds  ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength-Endurance: Every 2:30 x 5 Rounds  *Barbell can come from the ground or from the rack *Increase the weight per round  *Start at around 60% of 1RM and build  ——————————————————————————————————– Workout: For Time  4 Rounds  *Rest… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time -into- 3 Rounds  -Then- -into- 3 Rounds  -Then- -into- 3 Rounds  ——————————————————————————————————– Cardio Option: For Time -into- 3 Rounds  -Then- -into- 3 Rounds  -Then- -into- 3 Rounds  ——————————————————————————————————– Core:… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  *Snatches can be squat OR power  ——————————————————————————————————– Workout: AMRAP x 21 Minutes  *Every 3 Minutes (not including 0:00) complete: *RX+: 3 Snatches (155/105)  *CRX: 1 Snatch (185/115)  *Score is total # of rounds… Read more »