CrossFit Republic – CrossFit

Daily Strength W.O.D. – 16 Minutes (5 Rounds for weight)

Bench Press

3 – 3 – 3 – 3 – 3+

Sets 4 and 5 should be the same load.

Log all three loads and note max reps in notes for set 5

Intended Stimulus

This is a heavy pressing session focused on top-end strength and repeatable mechanics.

The first three sets prepare you for the working weight.

Sets four and five are where the training effect happens.

You should choose a load that:

Feels heavy but controlled for sets 4 and 5

Allows at least 3 strong reps on the final set

Does not turn into grinders or spot-dependent reps

Loading Guidance

Set 1: ~70%

Set 2: ~75%

Set 3: ~80%

Sets 4–5: ~82–87% depending on the day

If bar speed changes dramatically or setup degrades, stay at the weight — don’t chase numbers.

Coaching Notes

Same setup every rep: feet, arch, upper-back tension.

Controlled descent, no bouncing.

Press with intent — bar path stays consistent.

Use a spotter, especially for the final set.

Rule of Thumb

If rep 3 feels like a max, you went too heavy.

The last set should challenge strength, not test survival.

Clean reps only.

Bench Press (Weightlifting Variable Reps & Sets)

Daily Bodybuilding Bro Sesh – 12 Minutes (AMRAP – Rounds)

Every 4 Minutes on the 4 Minutes for 3 Rounds Complete…

12 to 15 Reps of…

– Double Dumbbell Tricep Kick Backs (Same Time)

– Double Dumbbell Hammer Curls (Same Time)

– Double Dumbbell Overhead Tricep Extensions (Same Time)

– Double Dumbbell Palms Up Curls (Same Time)

Use same dumbbells for all 4 movements. Recommend going light. Something you can finish within the 4 minutes. This is meant to be a burn out.

Score is 12 Rounds Complete. Note weight in note section.

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Endurance W.O.D. – 30 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible of…

30/24 Calorie Echo Bike

30 Mountain Climbers (L/R=1)

20/16 Calorie Echo Bike

20 Push Ups

10/8 Calorie Echo Bike

10 Reverse Burpees

Intended Stimulus

This is a cardio-dominant conditioning workout built around repeated bike efforts with simple bodyweight movements layered in.

The bike drives heart rate.

The floor movements interrupt rhythm and prevent full recovery.

The goal is steady output.

How This Should Feel

Breathing stays high the entire workout

Legs accumulate fatigue from repeated bike efforts

Upper body fatigue builds gradually from push-ups and climbers

Reverse burpees force composure when heart rate is elevated

You should feel uncomfortable early and stay there.

Pacing Guidance

Bike efforts should be consistent , not max output

Choose a pace you can repeat each round without large drop-off

Push-ups should stay in manageable sets

Mountain climbers should be controlled, not rushed

Reverse burpees should stay smooth and deliberate

If your bike calories fall off sharply after the first round, the early pace was too aggressive.

Movement Notes

Mountain Climbers: shoulders stacked over hands, steady rhythm

Push Ups: full lockout, chest to floor; break early if needed

Reverse Burpees: step back and stand tall — no rush, no panic

Big Picture

This workout rewards:

Engine management

Consistent bike pacing

Staying calm during repeated heart-rate spikes

Keep moving. Avoid standing rest. Let consistency do the work.

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