Diogo Dias

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  *Every 4 Minutes (not including 0:00) complete: *RX+: 3 Squat Cleans (185/115)  *CRX: 3 Squat Cleans (205/125) / 5 Strict HSPU  *Score is total… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Squat Snatch (17 Minutes)  *Take your time building to 90% – dial in technique  *Only 4 singles so prioritize your rest between sets  ——————————————————————————————————– Workout: 3 Intervals (1 Minute Stations / :15s Transition)  *3 Total… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  3 Rounds  -Then- -Then- 3 Rounds  -Then- -Then- 3 Rounds  ——————————————————————————————————– Cardio Option: For Time  3 Rounds  -Then- -Then- 3 Rounds  -Then- -Then- 3 Rounds  ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Front Squat (17 Minutes)  *Heavy week- bring out belts, knee sleeves, lifters!  *If you fail at 95% drop weight down to 90% and finish with 2 singles at 90% ——————————————————————————————————– Workout: For Time  -Then- -Then-… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  *DB Devils Press is 2 reps per side – alt not mandatory ——————————————————————————————————– Workout: 2 Intervals  AMRAP x 2 Minutes  -Rest :30s-  AMRAP x 6 Minutes  -Rest 2 Minutes and Repeat- *4 Scores:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Then- -Then- *CRX: 10 Clean and Jerks (185/115)  ——————————————————————————————————– Cardio Option: For Time  -Then- -Then- ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Bench Press (17 Minutes)  ——————————————————————————————————– Workout: 4 Intervals (3 Min ON / 1 Min OFF)  *Pick up where you leave off after rest period  *One score – total # of rounds + reps completed across… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  3 Rounds  -Into- 12 – 10 – 8  6 – 5 – 4  ——————————————————————————————————– Cardio Option: For Time  3 Rounds  -Into- 12 – 10 – 8  ——————————————————————————————————– Core: 4… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Squat Snatch (17 Minutes)  *Heavy percentages – dial in your technique on your warm up sets! ——————————————————————————————————– Workout: For Time –Then complete 5 Rounds of: ——————————————————————————————————– Core: 5 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 3 Intervals (6 Minutes ON / :90s OFF) -in remaining time AMRAP of: INTV1: 24 DU – 8 S2OH (105/75) – 4 Strict PU  INTV2: 24 DU –… Read more »