CrossFit Republic – CrossFit

Supplement Spotlight | Premium EAAs Plus

Before we hit Thursday’s bodybuilding session, here’s why Premium EAAs Plus can be a great add-on for your training:

This formula gives your body the complete amino acids it needs to repair and build new muscle, not just BCAAs. It also packs in electrolytes to support hydration and muscle contraction, and beta-alanine to help you push through more reps with less fatigue.

Think of it as a blend that supports growth, endurance, and recovery all in one — with clean, fermented aminos (no duck feathers or fillers) and ingredients that help you perform and recover at your best.

Perfect to sip during or after your lift to keep the muscles fueled, the pump strong, and the gains coming.

Daily Bodybuilding Bro Sesh – 32 Minutes (4 Rounds for weight)

0 – 8 Minutes: 4 Sets of 8 – 10 Double Dumbbell Tempo Bench Press (3 Seconds Down, Explode Up) (Score both dumbbells of last set)

8 – 16 Minutes: 4 Sets of 8 – 10 Double Dumbbell Tempo Row (Steady Pull, 3 Second Extension to Starting Position) (Score both dumbbells of last set)

16 – 24 Minutes: 1 Set of Kettlebell Horn Curl Pyramid. Athletes, set up 5 Ascending Kettlebells and starting with the lowest weight, commence the pyramid with 10 curls and perform 10 curls all the way to the heaviest weight and back down. You only need to do this once. (Score sum total of the 5 kettlebells) (RX is unbroken 10 reps at each kettlebell. No more than 10 – 15 second break between each one)

24 – 32 Minutes: 1 Set of Kettlebell Overhead Tricep Extension Period. Athletes, set up 5 Ascending Kettlebells and starting with the lowest weight, commence the pyramid with 10 curls and perform 10 curls all the way to the heaviest weight and back down. You only need to do this once. You may pair up with someone and go waterfall style (they start, then you start when they move on) (Score sum total of the 5 kettlebells) (RX is unbroken 10 reps at each kettlebell. No more than 10 – 15 second break between each one)

Why We Train with Tempo (Slow Down, Then Explode Up):

That slow, controlled descent isn’t just for show — it builds real strength and control. When you own the eccentric and then drive up with power, you’re training your body to move better, lift stronger, and stay bulletproof.

Here’s what it does for you:

Builds body control, stability, and awareness

Improves motor learning and movement quality

Increases time under tension for muscle growth

Trains explosiveness through the stretch–shortening cycle

Reinforces proper bracing and positioning

Strengthens joints and tendons, reducing injury risk

Makes lighter weights feel heavier — so you get more out of less

Slow down, stay tight, then attack out of the bottom. Control first, power second.

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Endurance W.O.D. – 30 Minutes (Time)

5 Rounds for Time of…

:30 Second Underhand Echo Bike (Arms Only Pull Focused)

15 Slam Ball Curls (30/20)

:30 Second Overhand Echo Bike (Arms Only Push Focused)

15 Slam Ball Overhead Tricep Extensions (30/20)

:30 Second Underhand Echo Bike (Arms Only Pull Focused)

15 Slam Ball Bent Over Rows (30/20)

:30 Second Overhand Echo Bike (Arms Only Push Focused)

15 Slam Ball Chest Slams (30/20)

Athletes, for the echo bike today, what I mean by push or pull focused is to be passive with opposite arm that’s being moved forward to either the eccentric (extended) position during the pull focused time or returning to you in the concentric (loaded) position during the push focused time.

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