CrossFit Republic – CrossFit

Daily Strength W.O.D. – 15 Minutes (4 Rounds for weight)

Incline Barbell Bench Press

4 Sets of 6 – 8 Repetitions

We only have 3 incline capable benches so for standardization and safety, let’s set up the flat benches on 2 45lbs Plates. You will need to rack your barbells higher for this lift and make sure to have a spotter. Keep your feet pressed firmly flat into the floor to maintain tension through the hips and to keep the back firm against the bench.

Approximate Loading Guidance (1RM Flat Bench)

Set 1: 60%

Set 2: 64%

Set 3: 68%

Set 4: 72%

Daily Bodybuilding Bro Sesh – 15 Minutes (2 Rounds for weight)

7 Sets of 10 Double Dumbbell Curls (Same Time)

Rest :30 Between Each Set

Note: Choose a weight you think you can maintain the intensity with unbroken across all 7 sets. If you start to fail, don’t drop. Go immediately into alternating individual curls to finish the set…then you can drop weight.

Directly Into…

3 Sets of 10 Single Dumbbell Waiters Curl

Rest :30 Between Each Set

Note: The weight can be the same weight as the weight above or different. You choose.

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Endurance W.O.D. – 30 Minutes (Time)

3 Rounds for Time of…

500/400 Meter Row

20 Double Kettlebell Gorilla Rows (L/R = 2) (35s/20s)

500/400 Meter Ski

20 Double Kettlebell Alternating Twist Press (L/R = 2) (35s/20s)

30/24 Calorie Echo Bike

20 Double Kettlebell Seesaw Floor Press (L/R = 2) (35s/20s)

Step 1: 20s/10s

Step 2: 25s/15s

Step 3: Same as RX

Step 5: 55s/35s

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