Diogo Dias

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Back Squat (17 Minutes)  ——————————————————————————————————– Workout: Every 5 Minutes x 3 Rounds  -In remaining time complete max: *Score is total # of thrusters accumulated across all 3 rounds  *Should have AT LEAST 1 minute for… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: 2 Intervals  AMRAP x 2 Minutes  -Rest :30s-  AMRAP x 6 Minutes  -Rest 2 Minutes and Repeat-  *CRX: 2 Bar/Ring Muscle Ups / 4 Hang Power Snatches (135/95) *4 Total Scores:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Power Clean (17 Minutes)  5 Sets x 3 Reps  ——————————————————————————————————– Workout: 5 Rounds For Time  *Mandatory 1 Minute rest at the completion of each round  *Score is total time to complete all 5 rounds including… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds  ODD Rounds (1 and 3): -In remaining time, max reps:  Even Rounds (2 and 4):  -In remaining time, max reps:  *Two Scores: ——————————————————————————————————– Cardio Option:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  -Then- 2 Rounds  -Into- 2 Rounds  -Into- 2 Rounds  -Then- *CRX: 3 – 2 – 1 Squat Cleans (225/145) ——————————————————————————————————– Cardio Option: For Time  -Then- 2 Rounds  -Into- 2… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Shoulder to Overhead (17 Minutes)  *Make sure you are sticking with the style that you decided on from week1 ——————————————————————————————————– Workout: 4 Intervals (3 Minutes ON / 1 Minute OFF)  *Pick up where you leave… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 9 Minute EMOM  ——————————————————————————————————– Workout: For Time  2 Rounds  ——————————————————————————————————– Cardio Option: For Time  2 Rounds  ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Back Squat (17 Minutes)  ——————————————————————————————————– Workout: AMRAP x 15 Minutes  *Every time you break complete:  *Score is total # of wall balls completed in 15 Min *Switch sides on DB after 5 reps  *If staying… Read more »