CrossFit Republic – CrossFit Bodybuilding Bro Sesh – 32 Minutes (3 Rounds for weight) 0 Minutes – 8 Minutes: 4 Sets of 12 Reverse Grip Double Dumbbell Bench Press 8 Minutes – 16 Minutes: 4 Sets of 8 Gorilla Kettlebell Rows (Each Side) 16 Minutes to 24 Minutes: 4 Sets of 15 Banded Overhead Tricep Extensions (TAKE YOUR TIME! PAUSE FOR A SECOND AT FULL EXTENSION) 24 Minutes to 32 Minutes: 4 Sets of “21s” Double Dumbbell Bicep Curls Athletes, you choose your own weight here and you can either build as you go or stick with a weight that challenges you all the way through. Band resistance is tough to gauge so we will just record three weights today. You can add your band color in the notes for your own record. () () () () Endurance W.O.D. – 30 Minutes (AMRAP – Rounds and Reps) Climb the ladder...Read more

CrossFit Republic – CrossFit Bodybuilding Bro Sesh – 32 Minutes (3 Rounds for weight) 0 Minutes – 8 Minutes: 4 Sets of 12 Reverse Grip Double Dumbbell Bench Press 8 Minutes – 16 Minutes: 4 Sets of 8 Gorilla Kettlebell Rows (Each Side) 16 Minutes to 24 Minutes: 4 Sets of 15 Banded Overhead Tricep Extensions (TAKE YOUR TIME! PAUSE FOR A SECOND AT FULL EXTENSION) 24 Minutes to 32 Minutes: 4 Sets of “21s” Double Dumbbell Bicep Curls Athletes, you choose your own weight here and you can either build as you go or stick with a weight that challenges you all the way through. Band resistance is tough to gauge so we will just record three weights today. You can add your band color in the notes for your own record. () () () () Endurance W.O.D. – 30 Minutes (AMRAP – Rounds and Reps) Climb the ladder...Read more

CrossFit Republic – CrossFit Bodybuilding Bro Sesh – 32 Minutes (3 Rounds for weight) 0 Minutes – 8 Minutes: 4 Sets of 12 Reverse Grip Double Dumbbell Bench Press 8 Minutes – 16 Minutes: 4 Sets of 8 Gorilla Kettlebell Rows (Each Side) 16 Minutes to 24 Minutes: 4 Sets of 15 Banded Overhead Tricep Extensions (TAKE YOUR TIME! PAUSE FOR A SECOND AT FULL EXTENSION) 24 Minutes to 32 Minutes: 4 Sets of “21s” Double Dumbbell Bicep Curls Athletes, you choose your own weight here and you can either build as you go or stick with a weight that challenges you all the way through. Band resistance is tough to gauge so we will just record three weights today. You can add your band color in the notes for your own record. () () () () Endurance W.O.D. – 30 Minutes (AMRAP – Rounds and Reps) Climb the ladder...Read more

CrossFit Republic – CrossFit Daily Strength W.O.D. – 12 Minutes (4 Rounds for weight) On a 12 minute timer, perform 4 sets of 10 Deficit Deadlifts standing on a plate of your choice. Percentage: 40 – 50% of your 1 Rep Max Deadlift Athletes, the deficit deadlift requires a lot of internal rotation from the hips. If your hips don’t have this type of range of motion, the sacrum can’t nutate which is a motion required to drive the hips backwards. With that being said, you may try to step on a 25 lbs plate today and struggle. That’s OKAY! Try a 10 lbs plate. It’ll be a small deficit but enough to challenge you for this block of strength building. () Daily Conditioning W.O.D. – 15 Minutes (Time) 5 rounds for time of: 300/250 Meter Row or Ski 10 Deadlifts 225/155 Scaling: Today’s sprint workout will light up your...Read more

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