Diogo Dias

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  *Work on finding the right pace for you on the rower ——————————————————————————————————– Workout: Open Workout “24.2”  AMRAP x 20 Minutes  *Every 10 Meters = 1 Rep  Scaled: 10 DL (135/95) / 50 Single… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 9 Minute EMOM  ——————————————————————————————————– Workout: 3 Intervals (5 Minutes ON / :90s OFF)  2 Rounds  -In remaining time complete: *One score – All 3 rounds of cals added together  ——————————————————————————————————– Cardio Option: 3 Intervals (5… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  *Front Squats will come from the floor  ——————————————————————————————————– Workout: For Time  4 Rounds  -Then- ——————————————————————————————————– Cardio Option: For Time  4 Rounds  -Then- ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Barbell Endurance: Burpee – Snatch EMOM  EMOM x 5 Minutes -Rest 1 FULL Minute-  EMOM x 5 Minutes *Barbell should be light! Looking to hang on for all 5 reps each time *Goal here is to… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  -Into- 3 Rounds  -Then- -Into- 3 Rounds  *First barbell should be much heavier than second  ——————————————————————————————————– Cardio Option: For Time  -Into- 3 Rounds  -Then- -Into- 3 Rounds  ——————————————————————————————————– Core:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  -Every 5 Minutes (including 0:00) complete: *RX+: 7 Chest to Bar Pull Ups  *CRX: 7 S2OH (155/105) / 7 C2B pull ups  *Score is… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  -Into- 2 Rounds  -Then- -Into- 2 Rounds  -Then- -Into- 2 Rounds  ——————————————————————————————————– Cardio Option: For Time  -Into- 2 Rounds  -Then- -Into- 2 Rounds  -Then- -Into- 2 Rounds  ——————————————————————————————————– Core:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: Open Workout “24.1”  For Time – 15 Minute Time Cap  -Then- -Then- *Scaled: DB Weights (35/20) *Masters (55+): DB Weights (35/20)  ——————————————————————————————————– Barbell Option: For Time -Then- -Then-… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: 4 Intervals (1 Minute ON / :15s Transition)  *4 Total Scores: Total Reps accumulated across all 3 working stations per interval ——————————————————————————————————– Cardio Option: 4 Intervals (1 Minute ON / :15s… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: AMRAP + For Time  Part A – AMRAP x 12 Minutes  -Rest 2 Minutes- Part B – For Time  *Two Scores: ——————————————————————————————————– Cardio Option: AMRAP + For Time  Part A –… Read more »