Republiq Blog
Recent Posts
This is gonna suck!
Have fun with this one! Max effort 1000 m Row Break equals the amount of time the row took. Max effort 750 m Row Break equals the amount of time the row took. Max effort 500 m Row Break equals the amount of time the row took. Max effort 250 m Row Break equals the...
Spins and Burpees OMG
500 m Row 10 x Burpees 50 Bulgarian Bag Spins 8 x Burpees 40 Bulgarian Bag Spins 6 Burpees 30 Bulgarian Bag Spins 4 Burpees 20 Bulgarian Bag Spins 2 Burpees 10 Bulgarian Bag Spins 500 m Row
Double Bulgarian Bag Tabata
2 Tabata Rounds: :20 max effort work, :10 break x 16 Alternate :20 rounds between: Bulgarian Bag Snatches Bulgarian Bag Jacks
Ji’s Bulgarian Bag Grip Smoker
50 spins each direction 50 swing squats 40/40 30/30 20/20 10/10 SUPLES STRONG!!!!
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
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
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
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
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...