Republiq Blog
Recent Posts
Just Breath!
5 rounds: 400 meter run on the Woodway or Assault Runner 16 reps Longcycle 2x20kg(M) 2x12kg(W) 8RPM The key here is staying calm under pressure. Keep breathing and pace yourself to 8 reps per minute. No more, no less. If, you reach all 16 reps before the 2:00 mark,...
Burpees suck…but they suck more with airdyne bike sprints!
Burpees Assault Bike Calories 2xKB Thrusters 21-18-15-12-9-6-3 Enjoy!!
Heavy A$$ MedBall
5 rounds: 10 Alternating Heavy A$$ Medball Shoulders 150lbs/50lbs 10 Kettlebell Snatch R/L 24kg/12kg 500 Meter Row
My poor legs!
Give this a try! 1/2 bodyweight goblet squat for 25 Reps Take half the weight of the goblet squat and perform dumbell bulgarian split squats for 10 reps per leg. Here's what my weight and reps looked like. 3 rounds 100 lb dumbell Goblet Squat 25 reps 50 lb dumbell...
5 Holiday Nutrition Tips
It's that time of year again. 'Tis the season to pack on the pounds. Despite our best intentions, we all seem to over indulge during the holiday season. It's inevitable, we are all going to go overboard a few times during the holidays. Whether it's that holiday...
For the love of carbs!
You shouldn't be afraid to eat healthy carbs. Carbohydrates are necessary for energy because they provide the body with glucose. Carbs are turned into glycogen which is stored in our muscles to fuel our workouts. If you strength train at least twice a week, about half...
Flippin’ Rough
12 Tire Flips 24 Long Cycle 10 Tire Flips 20 Long Cycle 8 Tire Flips 16 Long Cycle 6 Tire Flips 12 Long Cycle 4 Tire Flips 8 Long Cycle 2 Tire Flips 4 Long Cycle At Republiq, Men use monster tire and women use the Escape Tyre Men 20kg, Women 8kg
Heart burn
200 total calories max effort sprint :30 max effort sprint :30 break Total time includes break time
Running in quick sand
5 rounds: 500 Meter Woodway Run 5 Barbell Deadlifts (185 lbs Men, 95 lbs Women) 50 foot Bear Crawl Forward, 50 foot Bear Crawl Backward