Diogo Dias

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  *Front Squats come from the floor ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *Every 3 Minutes (not including 0:00) complete: *Score is total # of rounds + reps completed in 18 Minutes  ——————————————————————————————————– Cardio… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Then-  2 Rounds  -Into-  2 Rounds  -Into-  2 Rounds  -Then- *CRX: 8 – 6 – 4 Power Snatches (135/95)  *Single Under Scale: 96 – 72 –… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: Every 2:30 x 5 Rounds  *Barbell should be unbroken every round  *Athletes choice on starting weight  *Athletes choice on increasing weight or staying the same ——————————————————————————————————– Workout: Every 5 Minutes x 3 Rounds  9 –… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: AMRAP Repeats  AMRAP x 5 Minutes  -In remaining time, AMRAP of: -Rest :90s-  AMRAP x 7 Minutes  -In remaining time, AMRAP of: -Rest :90s-  AMRAP x 9 Minutes  -In remaining time,… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: Every 2:30 x 5 Rounds  *Athletes choice on what weight to start with *Can keep the weight the same or go up every round  *Can be touch n’ go OR drop singles  ——————————————————————————————————– Workout: For… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 2 Intervals (9 Minutes ON / 2 Minutes OFF)  Intv1: -In remaining time, AMRAP of:  Intv2:  -In remaining time, AMRAP of:  *CRX: INTV2- 5 Wall Facing HSPU (Must… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: Every 2:30 x 5 Rounds  *Athletes choice on what weight to start with *Can keep the weight the same or go up every round  *Can be touch n’ go OR drop singles  ——————————————————————————————————– Workout: For… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds  Odd Rounds (1 and 3)  -In remaining time complete max: Even Rounds (2 and 4) -In remaining time complete max: *Pick a weight that allows… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  -Into- 3 Rounds  -Then- -Then- 3 Rounds  -Into- ——————————————————————————————————– Cardio Option: For Time  -Into- 3 Rounds  -Then- -Then- 3 Rounds  -Into- ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: Ladder + For Time  Part A – Ladder x 15 Minutes  3, 6, 9, 12, 15, 18, 21, 24, etc… -Rest 2 Minutes-  Part B – For Time  *Two Scores: ——————————————————————————————————–… Read more »