Republiq Blog
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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 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...
Challenging Bag Workout
Give this combo a go! 3 - 3 minute rounds with 1:00 break #4, #2, #3, #1, #1, #3, #2, #4 5 Burpees The idea here is to get seemless with the transitions between combos! #1= Jab #2= Jab, Cross #3= Jab, Cross, Lead Hook #4= Jab, Cross, Lead Hook, Cross
Suples Bulgarian Bag Gauntlet
10 Spins Arm Throw Combo's 10 Swing Squats 10 Snatches 20 Cement Mixers 20 Battlerope Over Head Slams (Perform these movements in a 15 min AMRAP)
5 Minute Match
10 Spins R/L 10 Rows 10 Cleans 10 Snatch (Perform these movements in a 5 min AMRAP)
15 Minutes of Meat and Potatoes
15 minute AMRAP 5 single hand swings 5 cleans 5 front squats 5 press 15 calorie sprint on Airdine Bike (perform all right side then left side)
Here Comes Trouble
500 meter row 100 H2H swings (light) 25 swings R/L 25 goblet squats (light) 10/10 presses 25 swings R/L 25 goblet squats (medium) 10/10 presses 25 swings R/L 25 goblet squats (heavy) 10/10 presses 100 H2H swings (medium) 500 meter row
Fire Breather
100 Calorie Airdyne Bike Sprint 50 American Swings 10 Burpees 40 Drop Swings 10 Burpees 30 Goblet Squats 10 Burpees 20 “Gun-slinger” Cleans 10 Burpees 1 Mile Assault Run
Sled Chipper
50 Foot Sled Push 10 burpees 50 Foot Sled Push 9 Burpees 50 Foot Sled Push 1 Burpee