Diogo Dias

Group Dynamic Warmup: ——————————————————————————————————- Strength: Push Press (17 Minutes)  4 Sets x 3 Reps  ——————————————————————————————————– Workout: For Time  4 Rounds  ——————————————————————————————————– Core: 5 Rounds 

Group Dynamic Warmup: ——————————————————————————————————— Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: 3 intervals (5 Min ON / 2 Min OFF)  Intv1: 1 Round  -in remaining time complete: Intv2: 2 Rounds  -in remaining time complete: Intv3: 3 Rounds  -in remaining… Read more »

Group Dynamic Warmup: ——————————————————————————————————— Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: For Time  11 – 9 – 7  -THEN-  -THEN-  3 Rounds  ——————————————————————————————————– Cardio Option: For Time  11 – 9 – 7  -THEN-  -THEN-  3 Rounds  ——————————————————————————————————– Core: 4… Read more »

Group Dynamic Warmup: ——————————————————————————————————— Pre-Game: 4 Rounds (12 min cap)  *Sub in 1 rope climb for the hold after round 2  ——————————————————————————————————– Workout: For Time  -into-  2 Rounds  -THEN- -into- 2 Rounds  -THEN- -into- 2 Rounds  *Rx+: (115/75) (Rx Reps)… Read more »

Group Dynamic Warmup: ——————————————————————————————————— Strength: Clean/Front Squat Complex (17 Minutes)  2 Hang Cleans + 1 Clean + 1 Front Squat  *Each set includes 4 total reps  *Squat clean does not count as Front Squat  ——————————————————————————————————– Workout: AMRAP x 15 Minutes … Read more »

Group Dynamic Warmup: ——————————————————————————————————— Pre-Game: 3 Rounds (10 Min Cap)  *Front Squats come from the ground only ——————————————————————————————————– Workout: AMRAP x 20 Minutes  Complete 2 Rounds of:  -Then Complete 2 Rounds of: –Once 4 rounds are complete start back from… Read more »

Group Dynamic Warmup: ——————————————————————————————————— Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- -THEN- -into- -THEN- -into- RX+: (135/95)(155/105)(185/115) OR Bar/Ring MU (12-10-8 Reps)  CRx: (135/95)(155/105)(185/115) AND Bar/Ring MU (12-10-8 Reps) ——————————————————————————————————– Cardio Option: For Time  -into- -THEN-… Read more »

Group Dynamic Warmup: ——————————————————————————————————— Strength: Push Press (17 Minutes)  4 Sets x 5 Reps  ——————————————————————————————————– Workout: AMRAP + For Time  Part A – AMRAP x 12 Minutes  -Rest 2 Minutes-  Part B – For Time  *Two Scores: ——————————————————————————————————– Core: 3… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds (12 min Cap)  ——————————————————————————————————– Workout: For Time  3 Rounds  -THEN- -THEN- 3 Rounds  *CRx: 5 PC (185/125)  ——————————————————————————————————– Cardio Option: For Time  3 Rounds  -THEN- -THEN- 3 Rounds  ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds (12 min Cap)  ——————————————————————————————————– Workout: 4 intervals (3 Min ON / 1 Min OFF)  AMRAP x 3 Minutes  *Pick up where you leave off after rest period  *Rx+: (115/75) / *CRx: (135/85)  *One… Read more »