Diogo Dias

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 9 Minute EMOM  ——————————————————————————————————– 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… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  1 – 2 – 3 – 4 – 5  2 – 4 – 6 – 8 – 10  -Then- -Then- 5 – 4 – 3 –… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Strict Press (17 Minutes)  ——————————————————————————————————– Workout: 3 Intervals (1 Min Stations / :15s Transition)  *Alternate your arms when you want on the DB  *3 Scores – Total accumulated reps per interval  ——————————————————————————————————– Core: 5 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  *Practice rope climbs if you plan on rope climbing  ——————————————————————————————————– Workout: For Time  5 Rounds  -Then- *Rope Climb Scaling Options:  ——————————————————————————————————– Cardio Option: For Time  5 Rounds  -Then- ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Deadlift (17 Minutes)  *Build to something that feels heavy for today *Establish a baseline ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds  Rounds 1 and 3: -In remaining time complete max reps of: Rounds 2… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: AMRAP x 21 Minutes  -In remaining time, AMRAP of:  *Score is total # of Rounds + Reps in remaining time ——————————————————————————————————– Cardio Option: AMRAP x 21 Minutes  -In remaining time, AMRAP… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Clean Complex (17 Minutes) 1 Squat Clean + 1 Front Squat  New Strength Cycle: ——————————————————————————————————– Workout: For Time – 5 Rounds  -Rest 1 Minute at the completion of each round ——————————————————————————————————– Core: 5 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Then- 16 – 14 – 12 – 10 – 8  8 – 7 – 6 – 5 – 4  -Then- ——————————————————————————————————– Cardio Option: For Time  -Then-… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *If raining sub 200 Meter Row OR 400 Meter Bike  *Front Squats come from the ground  ——————————————————————————————————– Workout: AMRAP x 18 Minutes  -Every 3 Minutes (not including 0:00) complete:  *CRX:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  15 – 12 – 9  -Into-  5 – 4 – 3  -Then- *Burpees must be a two hand touch! ——————————————————————————————————– Cardio Option: For Time  15 – 12 – 9 … Read more »