Diogo Dias

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 »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 3 Intervals (6 Minutes On / :90s Off) AMRAP x 6 Minutes of: Rep Schemes  *CRX: Bar/Ring Muscle Ups (3-2-1 Reps)  ——————————————————————————————————– Cardio Option: 3 Intervals (6 Minutes… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Power Clean (17 Minutes)  *Focus on form and speed, not so much touch n’ go ——————————————————————————————————– Workout: 3 Rounds  *CRX: 20 Alt Pistol Squats  ——————————————————————————————————– Cardio Option: 3 Rounds  ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *Every 3 Minutes (not including 0:00) complete: *CRX: 3 Squat Snatches (135/95)  *Score is total # of Calories completed in 18 minutes  ——————————————————————————————————– Cardio Option: AMRAP x… Read more »