CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 25 Minutes (AMRAP – Rounds and Reps) Part 1 With a partner from 0:00 – 20:00 complete… As many rounds + reps as possible in 20 minutes of… 10 Handstand Push Ups 20 Devil Presses (50s/35s) 30 Wall Balls (30/20) Splitting the work however desired. Intermediate: 35s/25s and 20/14 Scaled: 25s/15s and 14/10 Handstand Push Up Scales – 3 Wall Walks – :30 Second Handstand Hold – Reduce Distance by Stacking Abmats – 1:1 Pike Push Ups – 1:1 Double Dumbbell Push Press Daily Strength and Conditioning Team W.O.D. – 25 Minutes. Continued… (Distance) Part 2 20:00 – 25:00 complete… Max distance handstand walk (Cones 30 Feet Apart) Partners can pick up where each other left off if needing a switch out. Handstand Walk Scales – Pike Bear Crawl – Regular Bear Crawl – Max Wall Walks (1 Full...Read more

CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 25 Minutes (AMRAP – Rounds and Reps) Part 1 With a partner from 0:00 – 20:00 complete… As many rounds + reps as possible in 20 minutes of… 10 Handstand Push Ups 20 Devil Presses (50s/35s) 30 Wall Balls (30/20) Splitting the work however desired. Intermediate: 35s/25s and 20/14 Scaled: 25s/15s and 14/10 Handstand Push Up Scales – 3 Wall Walks – :30 Second Handstand Hold – Reduce Distance by Stacking Abmats – 1:1 Pike Push Ups – 1:1 Double Dumbbell Push Press Daily Strength and Conditioning Team W.O.D. – 25 Minutes. Continued… (Distance) Part 2 20:00 – 25:00 complete… Max distance handstand walk (Cones 30 Feet Apart) Partners can pick up where each other left off if needing a switch out. Handstand Walk Scales – Pike Bear Crawl – Regular Bear Crawl – Max Wall Walks (1 Full...Read more

CrossFit Republic – CrossFit Daily Strength and Conditioning Team W.O.D. – 25 Minutes (AMRAP – Rounds and Reps) Part 1 With a partner from 0:00 – 20:00 complete… As many rounds + reps as possible in 20 minutes of… 10 Handstand Push Ups 20 Devil Presses (50s/35s) 30 Wall Balls (30/20) Splitting the work however desired. Intermediate: 35s/25s and 20/14 Scaled: 25s/15s and 14/10 Handstand Push Up Scales – 3 Wall Walks – :30 Second Handstand Hold – Reduce Distance by Stacking Abmats – 1:1 Pike Push Ups – 1:1 Double Dumbbell Push Press Daily Strength and Conditioning Team W.O.D. – 25 Minutes. Continued… (Distance) Part 2 20:00 – 25:00 complete… Max distance handstand walk (Cones 30 Feet Apart) Partners can pick up where each other left off if needing a switch out. Handstand Walk Scales – Pike Bear Crawl – Regular Bear Crawl – Max Wall Walks (1 Full...Read more

CrossFit Republic – CrossFit Bench Press (Daily Bodybuilding Bro Sesh Part 1 – Bench Press 15 Minutes 5 Sets of 5 Bench Press 70%, 75%, 80%, 80%, 80- 85%) Athletes, bench press requires your legs and core just as much as any other movement we do. Whether you’re tucking your feet under or creating a firm stable flat footed base on the ground, think about squeezing your glutes as your drive your feet and tighten your core with a strong diaphragm breath held deep. While you’re pushing the bar, elbows should track 45 degrees and you can think about doing this by cork screwing your hands outward as you drive the bar up. Daily Bodybuilding Bro Sesh – Part 2 (The Burner) – 16 Minutes (4 Rounds for weight) Every 4 Minutes on the 4 Minutes Complete… 15 Double Dumbbell Chest Flys 15 Standing Double Dumbbell Bicep Curls (Same Time)...Read more

CrossFit Republic – CrossFit Bench Press (Daily Bodybuilding Bro Sesh Part 1 – Bench Press 15 Minutes 5 Sets of 5 Bench Press 70%, 75%, 80%, 80%, 80- 85%) Athletes, bench press requires your legs and core just as much as any other movement we do. Whether you’re tucking your feet under or creating a firm stable flat footed base on the ground, think about squeezing your glutes as your drive your feet and tighten your core with a strong diaphragm breath held deep. While you’re pushing the bar, elbows should track 45 degrees and you can think about doing this by cork screwing your hands outward as you drive the bar up. Daily Bodybuilding Bro Sesh – Part 2 (The Burner) – 16 Minutes (4 Rounds for weight) Every 4 Minutes on the 4 Minutes Complete… 15 Double Dumbbell Chest Flys 15 Standing Double Dumbbell Bicep Curls (Same Time)...Read more