Diogo Dias

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *If you plan on rope climbing, practice in the pregame!  ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *Every 3 Minutes (not including 0:00) complete: *Score is total # of Rounds +… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: 3 Intervals (7 Minutes ON / :90s OFF)  -In remaining time complete an AMRAP of:  Rd1: 7 Power Cleans (115/85)  Rd2: 5 Power Cleans (135/95)  Rd3: 3 Power… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: 3 Intervals (1 Minute Stations / :15s Transition)  *3 Total Scores: ——————————————————————————————————– Cardio Option: 3 Intervals (1 Minute Stations / :15s Transition)  ——————————————————————————————————– Core: 5 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Into- 3 Rounds  -Then- -Into- 3 Rounds  ——————————————————————————————————– Cardio Option: For Time  -Into- 3 Rounds  -Then- -Into- 3 Rounds  ——————————————————————————————————– Strength: Bench Press  5 Sets x… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP Repeats  AMRAP x 6 Minutes  -In remaining time AMRAP of:  -Rest :90s- AMRAP x 6 Minutes  -In remaining time AMRAP of:  -Rest :90s- AMRAP x 6 Minutes … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 9 Minute EMOM  ——————————————————————————————————– Workout: Every 5 Minutes x 4 Rounds  -In remaining time complete max reps of:  *Two Scores: ——————————————————————————————————– Cardio Option: Every 5 Minutes x 4 Rounds  -In remaining time complete max reps… 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-  *CRX: 3 Squat Cleans (185/115)  *4 Total Scores: ——————————————————————————————————– Cardio Option: 2 Intervals  AMRAP… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  -Then- 4 – 8 – 12 -Into- -Then- 12 – 8 – 4  -Then- *Handstand Push Up Scaling Options:  ——————————————————————————————————– Cardio Option: For Time  -Then- 4 – 8 –… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Make-Up Test (17 Minutes)  Your choice of Front Squat, Snatch, or Bench Press  ——————————————————————————————————– Workout: AMRAP x 16 Minutes  *Every 4 Minutes (including 0:00) complete: *Score is total # of rounds + reps completed in… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Into- 3 Rounds  -Then- -Into- 3 Rounds  ——————————————————————————————————– Cardio Option: For Time  -Into- 3 Rounds  -Then- -Into- 3 Rounds  ——————————————————————————————————– Core: 5 Rounds