Diogo Dias

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: EMOM x 12 Minutes  *:50s Cap on calories each round *Athletes choice on what weight to use for FRL *Can choose to increase weight each round  ——————————————————————————————————– Workout: AMRAP x 15 Minutes  *Every time you… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: 2 Intervals  AMRAP x 2 Minutes  -Rest :30s-  AMRAP x 6 Minutes  -Rest 2 Minutes and Repeat-  *4 scores: *Handstand Push Up Scaling Options:  ——————————————————————————————————– Cardio Option: 2 Intervals  AMRAP x… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: EMOM x 12 Minutes  *:50s Cap on calories each round *Athletes choice on what weight to use for HPC *Can choose to increase weight each round  *Make sure the weight allows you to stay unbroken! … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  4 Rounds  -Then- 2 Rounds  ——————————————————————————————————– Cardio Option: For Time  4 Rounds  -Then- 2 Rounds  ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Snatches can be squat or power ——————————————————————————————————– Workout: AMRAP x 20 Minutes  *Every 5 Minutes (including 0:00) complete: *Snatches can be squat or power *Score is total # of rounds… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: Every 2:30 x 5 Rounds  *Can take the bar from the floor or from the rack  *Athletes can choose to increase the weight or stay the same  ——————————————————————————————————– Workout: For Time  -Into- 11 – 9… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  3 Rounds  -Then- -Then- 3 Rounds  *Wall Walk Scaling Options:  ——————————————————————————————————– Cardio Option: For Time  3 Rounds  -Then- -Then- 3 Rounds  ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: Every 2:30 x 5 Rounds  *Athletes can choose to increase the weight or stay the same  *Make sure that you are able to complete every round as TNG! ——————————————————————————————————– Workout: Every 3 Minutes x 4… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Row and Bike are ARMS ONLY ——————————————————————————————————– Workout: For Time  -Then- 10 Rounds  -Then- *Row and Bike are ARMS ONLY *RX+: 6 Hang Power Cleans (155/105) *CRX: 6 Hang Power… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: Every 2:30 x 5 Rounds  *Athletes can choose to increase the weight or stay the same  *Focus here is on barbell cycling under fatigue ——————————————————————————————————– Workout: 4 Intervals (3 Min ON / 1 Min OFF) … Read more »