Diogo Dias

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Clean (17 Minutes)  4 Sets x 3 Reps  *Stick with what you chose on week 1 (power or squat clean)  *Focus on SPEED and TECHNIQUE  *Take your time and rest between working sets  ——————————————————————————————————– Workout:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *If you are rope climbing, toss some into the pre-game ——————————————————————————————————– Workout: For Time  1 Round  -Then- 2 Rounds  -Then- 4 Rounds  *RX+: (105/75) / (115/85) / (135/95)  *CRX: Same… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Back Squat (17 Minutes)  *If you missed week 1, test your heavy single  ——————————————————————————————————– Workout: AMRAP x 18 Minutes -In remaining time ladder of: 2,4, 6, 8, 10, 12, 14, 16, 18, 20, etc…  *Score… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: AMRAP + For Time  Part A – AMRAP x 14 Minutes  -Rest 2 Minutes-  Part B- For Time  *Two Scores: ——————————————————————————————————– Cardio Option: AMRAP + For Time  Part A – AMRAP… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 21 Minutes  -In remaining time AMRAP of: *RX+: 5 Power Snatches (135/95)  *CRX: 5 Power Snatches (155/105) / 3 Bar/Ring Muscle Ups  *Score is total #… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Jerk (17 Minutes)  *Pick either Push Jerk or Split Jerk  *Whichever you choose week 1 you must stick with *Barbell comes from the rack  ——————————————————————————————————– Workout: For Time  -Into- 2 Rounds  -Then- -Into- 2 Rounds … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  *Front Squats are from the floor  ——————————————————————————————————– Workout: For Time  -Into- 4 Rounds  -Then- -Into- 4 Rounds  *CRX: 5 Front Squats (205/125)  ——————————————————————————————————– Cardio Option: For Time  -Into- 4 Rounds  -Then- -Into- 4… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Clean (17 Minutes)  *Clean can be power or squat  *Whichever you choose you must stick with for whole cycle  ——————————————————————————————————– Workout: 3 Intervals  AMRAP x 2 Minutes  -Rest :15s-  AMRAP x 1:30  -Rest :15s-  AMRAP… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) *Warm Up wall walk after round 2 ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *Every 3 Minutes (not including 0:00) complete: *CRX: 1 Wall Walk + 3 Wall Facing HSPU  *Score… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Back Squat (17 Minutes)  *New Strength Cycle:  ——————————————————————————————————– Workout: Every 5 Minutes x 3 Rounds *In remaining time complete max: *Two Hand touch standard for burpees to a target  *One score- total # of burpees… Read more »