Diogo Dias

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: Every 3 Minutes x 6 Rounds  -in remaining time complete max reps of: *2 Minute Rest Between Round 3 and 4 ONLY *3 Scores: ——————————————————————————————————– Cardio Option: Every 3 Minutes x… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 3 Rounds For Time 1 Round consists of: -into- 2 Rounds  *RX+: 5 Squat Cleans (155/105)  *CRX: 5 Squat Cleans (185/115)  ——————————————————————————————————– Cardio Option: 3 Rounds For Time 1 Round… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Jerk (17 Minutes)  4 Sets x 3 Reps  *Stick with either the Push or Split Jerk from wk 1 *Focus on your warm up sets dialing in technique  *Key to overhead movements is speed and… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: 2 Intervals  AMRAP x 2 Minutes  -Rest :30s-  AMRAP x 6 Minutes  -Rest 2 Minutes and Repeat-  *Four Scores: ——————————————————————————————————– Cardio Option: 2 Intervals  AMRAP x 2 Minutes  -Rest :30s-  AMRAP… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Clean (17 Minutes)  4 Sets x 3 Reps  *All reps must be done as drop singles  *Continue to focus on proper set up, extension, and speed  ——————————————————————————————————– Workout: For Time  -Rest 1 Minute and add… Read more »

——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  2 Rounds  -Once you complete Round 2, move into- 2 Rounds  -Once 4 Rounds are completed you start back from the top-  *One score: total rounds +… Read more »

——————————————————————————————————– Strength: Front Squat (17 Minutes)  4 Sets x 5 Reps  *Continue to do these beltless  *Focus on bracing your core on every rep  *Rest between sets – Don’t Rush! ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds  -in remaining… Read more »

——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: Ladder + For Time  Part A: Ladder x 15 Minutes  Buy in: 400 M DB/KB Farmers Carry (24K/16K)(50/35)  -then in remaining time Ladder of: 3 – 6 – 9 – 12… Read more »

——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Front Squats come from the floor  ——————————————————————————————————– Workout: For Time  -Then- 2 Rounds  -into- -Then- 2 Rounds  -into- -Then- 2 Rounds  *RX+ (either or) / CRX (Both): *Burpee Pull Up Scaling Options:  ——————————————————————————————————–… Read more »

——————————————————————————————————– Strength: Jerk (17 Minutes)  4 Sets x 3 Reps  *Make sure you stick with what you picked week 1  *Focus on form and speed at these light weights  *If you missed week 1 – test today  ——————————————————————————————————– Workout: For… Read more »