Republiq Blog

Heavy A$$ MedBall
Heavy A$$ MedBall

5 rounds: 10 Alternating Heavy A$$ Medball Shoulders 150lbs/50lbs 10 Kettlebell Snatch R/L 24kg/12kg 500 Meter Row

My poor legs!
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!
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
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
Heart burn

200 total calories max effort sprint :30 max effort sprint :30 break Total time includes break time