Diogo Dias

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  *Front squats come from the floor ——————————————————————————————————– Workout: For time  -Into- 10 – 8 – 6 – 4 – 2  5 – 4 – 3 – 2 – 1  -Then- -Into- 10 –… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  1 Round  -Into- -Then- 2 Rounds  -Into- -Then- 3 Rounds  *CRX Weights: (115/85) / (135/95) / (155/105)  HSPU Scaling Options:  ——————————————————————————————————– Cardio Option: For Time  1 Round  -Into- -Then-… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *Every 3 Minutes (not including 0:00) complete: *Score is total # of calories completed in 18 minutes  ——————————————————————————————————– Cardio Option: AMRAP x 18 Minutes  *Every 3 Minutes… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: Every 4 Minutes x 4 Intervals -In remaining time AMRAP of: *RX+: 2 Hang Power Cleans (185/115)  *CRX: 4 Bar/Ring MU / 2 Hang Power Cleans (185/115)  *Pick… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: Open Workout “21.2”  For Time – 20 Minute Cap  *DB Standards: *Burpee Box Jump Overs: ——————————————————————————————————– Masters 55+ Option: For Time – 20 Minute Cap  *Step Ups allowed  ——————————————————————————————————– Core: 5… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *Every 3 Minutes (not including 0:00) complete:  *Score is total # of rounds + reps completed in 18 mins *HSPU Scaling Options: ——————————————————————————————————– Cardio Option: AMRAP x… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 4 Intervals (4 Minutes ON / :90s OFF)  INTVS 1 and 3: -In remaining time complete max reps of: INTVS 2 and 4: -In remaining time complete max… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Into- 4 – 8 – 12 – 16  2 – 2 – 2 – 2 -Then- -Into- 16 – 12 – 8 – 4  2 –… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Make-Up Day (17 Minutes)  *Pick either the Power clean, Back Squat, or S2oh  *When in doubt, Squat it out 🙂 ——————————————————————————————————– Workout: For Time  4 Rounds  -Then- ——————————————————————————————————– Cardio Option: For Time  4 Rounds  -Then-… Read more »

Workouts are posted through Sunday, January 21st. Make sure you are pressing on the correct day when looking for the workout!