Diogo Dias

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds  Odd Rounds (1 and 3):  -in remaining time complete: Even Rounds (2 and 4):  -in remaining time complete: *Two Scores: ——————————————————————————————————– Cardio Option: Every 4… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Skill Work: Pull Ups (Kipping and/or butterfly) 20 – 25 Minutes of: ——————————————————————————————————– WOD Prep: 3 Rounds (10 Min Cap) ——————————————————————————————————– Benchmark WOD: “BRADSHAW”  10 Rounds

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Then- 5 Rounds  -Then- *RX+: 6 Power Cleans (155/105)  *CRX: 4 Wall Facing HSPU / 4 PC (185/115)  Wall Facing HSPU must start from a wall… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Bench Press (17 Minutes)  4 Sets x 5 Reps  *Partner up with someone and spot them if they need *If you missed test week 1 then use today as a makeup  ——————————————————————————————————– Workout: AMRAP x… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  *Front Squats come from the ground  ——————————————————————————————————– Workout: 3 Intervals (6 Minutes ON / :90s OFF)  -in remaining time AMRAP of:  Intv1: 6 Box Jumps / 6 FS RX(115/85) CRX(135/95) Intv2: 6 Box… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Snatch (17 Minutes)  4 Sets x 3 Reps  *NO TOUCH N’ GO REPS – all reps should be drop singles  *Focus on making every rep look exactly the same  *Make sure you are sticking with… Read more »

Workouts are posted through Tuesday, October 1st. Make sure you are pressing on the correct day! Don’t cherry pick 🙂

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

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Thruster (17 Minutes)  4 Sets x 5 Reps  *If you did the 1RM test from the rack then do these from the rack *If you took it from the floor then continue to take these… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap) ——————————————————————————————————– Workout: AMRAP x 21 Minutes  -in remaining time ladder of: 3 – 6 – 9 – 12 – 15 – 18 – 21 – etc… *Score is last full round… Read more »