Diogo Dias

We are closed this weekend as we will be supporting all of the CFM teams down at the Asbury Park Summer Games! Come on down and support your fellow classmates and coaches!!

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Jerk (17 Minutes)  *Make sure you rest between sets  *Focus on warm up sets as you build towards your weight ——————————————————————————————————– Workout: 3 Intervals (1 Min Stations / :15s Transition)  *3 Scores: ——————————————————————————————————– Core: 5… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Then- 5 Rounds  -Then- *RX+: 5 Overhead Squats (155/105) OR 5 Bar/Ring MU *CRX: 5 Bar/Ring Muscle Ups / 5 OHS (155/105)  ——————————————————————————————————– Cardio Option: For Time … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Clean (17 Minutes)  *Make sure you rest between sets  *All reps should be done as drop singles *Dial in set up and technique on every single clean ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  *Every 4 Minutes (not including 0:00) complete: *RX+: 6 Hang Power Snatches (115/85) *CRX: 4 Hang Power Snatches (135/95)  *Score is total # of rounds + reps… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Back Squat (17 Minutes)  ——————————————————————————————————– Workout: For Time  -Then- 21 – 15 – 9  42 – 30 – 18  -Then- ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: 3 Intervals (6 Minutes ON / :90s OFF)  -in remaining time AMRAP of:  *Intv1: 8 Burpees + 5 S2OH (105/75)  *Intv2: 7 Burpees Over Bar + 4 S2OH (115/85)  *Intv3: 6… 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: “Annie” For Time  50 – 40 – 30 – 20 – 10  *Scaled 2x Single… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 1 – 2 – 3 – 4 – 5  2 – 4 – 6 – 8 – 10  -Then- -into- 5 – 4 – 3… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Jerk (17 Minutes)  *Make sure you are sticking with Split or Push from week 1 *Dial in technique during warm up sets  *Focus on recovery between working sets  ——————————————————————————————————– Workout: Every 5 Minutes x 3… Read more »