Republiq Blog

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Get your zzz’s!!!
Get your zzz’s!!!

When sleeping, your body produces muscle building hormones.  Sleep time is prime time to rebuild and recover. If you're not sleeping, you're not gaining! Get your zzz's!! Coach Ji  

Snatchtastic
Snatchtastic

5 snatch  5 jerks 10 front squats 500 meter sprint on the ski erg 5 rounds Perform right side then left side.  500 meters is completed once both right side and left side have been performed.

Boxing Burnout
Boxing Burnout

2-20 + 20-2 Here's a quick little burnout for the end of your next session. 2 uppercuts end with lead hook and right cross 4 uppercuts end with lead hook and right cross Proceed all the way to 20 uppercuts, lead hook and right cross. Once you reach 20 uppercuts, go...

“Not so easy” Chipper
“Not so easy” Chipper

Reps of 12-10-8-6-8-10-12 Kettlebell Thrusters Racked Lunges Right and Left Staggered stance Rows Right and Left Burpees 2x Calories on Rower, Runner, Erg or Assault Bike  This one is challenging.  Men use 2x 16kg or 20kg Ladies use 2x 8kg or 12kg.  The calories are...

Calories in – calories out
Calories in – calories out

Eat less, move more!   Stick to protein and veggies while limiting frankenstein fats and cardboard carbohydrates Drink more water and stop eating when you're around 80% full Use the size of your hands for portion sizes Have a friend or spouse join in with you in...

Full Body Kettlebell Complex
Full Body Kettlebell Complex

Here is a quick kettlebell complex to add to your next session. 5 rounds: I did both the beginner and advanced as 1 complete round. Beginner:2 Longcycle4 Front Squats6 Cleans6 Snatch8 Lunges either racked or overhead10 Sumo Deadlifts Advanced:2 Longcycle to Iron...

10 minute Ski Erg Torcher!
10 minute Ski Erg Torcher!

10 round Scorcher 250 meter Sprint on the Ski Erg5 Double Kettlebell Snatches As soon as you're done with the 250 m Sprint, start your minute. As soon as you're done with the 5th Snatch, you take the remainder of that minute for your break. After my 5th snatch, I...