Diogo Dias

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Clean (17 Minutes)  *Dial in your technique during your warm up sets  *Make smart jumps especially when barbell gets heavy  *Rest 1 – 1:30 between heavy sets  ——————————————————————————————————– Workout: 4 Intervals (3 Minutes ON /… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 3 Rounds  -Then- -into- 3 Rounds  -Then- *RX+: 5 Clean and Jerks (155/105)  *CRX: 5 Clean and Jerks (185/115)  ——————————————————————————————————– Cardio Option: For Time  -into-… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Back Squat (17 Minutes)  *Retest Week – be aggressive and shoot for the PR!  *Belt, Knee sleeves, Belt all encouraged  *Warm Up Rep Scheme: 5-5-3-3-1-1-1-1-etc… ——————————————————————————————————– Workout: For Time  -Then- 15 – 12 – 9… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds w/ Partner ——————————————————————————————————– Workout: Partner AMRAP x 18 Minutes  Partner A  Partner B  *Once Partner A completes a FULL round partners will then switch  *ONE machine but can have two dumbbells  *Run counts… 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+ Weights: (135/95) / (155/105) / (185/115)  *CRX Weights: (185/115) / (205/125) / (225/135)  ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Jerk (17 Minutes)  *Dial in technique during warm up sets  *Rest at least 1:30 between working sets  ——————————————————————————————————– Workout: Ladder + For Time  Part A – Ladder x 13 Minutes  3, 6, 9, 12, 15,… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: For Time  -Into- 1 Round  -Then- -Into- 2 Rounds  -Then- -Into- 4 Rounds  *Rope Climb Scaling Options:  ——————————————————————————————————– Cardio Option: For Time  -Into- 1 Round  -Then- -Into- 2… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Clean (17 Minutes)  *If you fail at 95% then drop the weight back to 92%  *Dial in technique during warm up sets  *Focus on speed under the bar! ——————————————————————————————————– Workout: For Time  3 Rounds  -into-… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 21 Minutes  -in remaining time, AMRAP of:  *CRX: 3 Wall Facing Strict HSPU  *Score is total # of rounds + reps completed  *HSPU Scaling Options:  ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Back Squat (17 Minutes)  *Heavy week! Take time warming up your squat  *Knee sleeves, belt, lifters are all encouraged  *Make sure you rest 1:30 – 2 Min between sets ——————————————————————————————————– Workout: For Time  -Then- 2… Read more »