Diogo Dias

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Back Squat (17 Minutes)  ——————————————————————————————————– Workout: For Time  -Then- 16 – 12 – 8  -Into- -Then- 16 – 12 – 8  *DB can be held in any position except for being placed on the thigh… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: EMOM x 9 Minutes  ——————————————————————————————————– Workout: 3 Intervals  AMRAP x 2 Minutes  -Rest :15s-  AMRAP x 1:30  -Rest :15s-  AMRAP x 1 Minute  -Rest 2 Minutes-  *CRX: Hang Power Cleans (185/115)  *Pick a weight that… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: Every 5 Minutes x 4 Rounds  -In remaining time complete max reps of: *RX+: Max Burpee Bar Muscle Ups  *CRX: Power Snatches (155/105) / Burpee Bar MU *Two… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Strict Press (17 Minutes)  ——————————————————————————————————– Workout: AMRAP x 15 Minutes  ——————————————————————————————————– Cardio Option: AMRAP x 15 Minutes  ——————————————————————————————————– Core: 5 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  1 Round  -then- 2 Rounds  -then- 3 Rounds  ——————————————————————————————————– Cardio Option: For Time  1 Round  -then- 2 Rounds  -then- 3 Rounds  ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Deadlift (17 Minutes)  ——————————————————————————————————– Workout: 3 Intervals (5 Min ON / 1 Min OFF)  -In remaining time AMRAP of:  *3 Total Scores: Rounds + Reps for each interval ——————————————————————————————————– Cardio Option: 3 Intervals (5 Min… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 2 Intervals  AMRAP x 2 Minutes  -Rest :30s-  AMRAP x 6 Minutes  -Rest 2 Minutes and Repeat-  *Wall Walk Scaling Options: *CRX:  *4 Total Scores: ——————————————————————————————————– Cardio Option:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Back Squat (17 Minutes)  ——————————————————————————————————– Workout: For Time  -Then- 3 Rounds  -Into- 3 Rounds  -Then- *CRX: 5 BMU (sub for 10 pull ups) / Barbell Weight (115/85) ——————————————————————————————————– Cardio Option: For Time  -Then- 3 Rounds … Read more »

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: 6 BBJO / 6 S2OH (105/75)  Intv2: 5 BBJO / 5 S2OH (115/85)  Intv3:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 3 Rounds For Time  -Into- 45 – 35 – 25  9 – 7 – 5  *CRX: Power Cleans (185/115) 7-5-3 Reps each round *WORKOUT FLOW:  ——————————————————————————————————– Cardio Option: 3… Read more »