Wreck It Weekend WOD 10/7/16

We hope you had a great week of consistent growth, achievement, and happiness.  All you will need to get this solid torch session under way is a set of dumbbells.  Your shoulders will be screaming when your done!   This is a great way to hit all sides of your shoulders and feel free to pepper this in to your routine for added muscle burnout.  Brought to you by WOD-RX. 

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The T-Rex:

trex

3 Rounds:

10 Side Raises

10 Front Raises

10 Bent Side Raises

10 Upright Rows

10 Standing Shoulder Press

10 Shrugs

 

The Raptor:

jwraptor

3 Rounds:

15 Side Raises

15 Front Raises

15 Bent Side Raises

15 Upright Rows

15 Standing Shoulder Press

15 Shrugs

 

The ShoulderSaurus:

dino_muscle_by_ripped_saurian

3 Rounds:

20 Side Raises

20 Front Raises

20 Bent Side Raises

20 Upright Rows

20 Standing Shoulder Press

20 Shrugs

Wreck It Weekend WOD 9/30/16

Here is a little chest and legs crush session that will leave you quivering in your sneakers.  Perform every round before moving to the other body part.  Brought to you by the always amazing WOD-RX.  Also, check out the new netflix series Luke Cage, full season out today!

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The Cotton Mouth:

cotton-mouth

3 Rounds:

20 Wide Squats

20 Narrow Squats

20 Regular Squats

20 Reverse Lunges

3 Rounds:

10 Wide Push Ups

10 Narrow Push Ups

10 Regular Push Ups

8 Burpees

 

The Jessica Jones:

jessica-jones

3 Rounds:

25 Wide Squats

25 Narrow Squats

25 Regular Squats

25 Reverse Lunges

3 Rounds:

15 Wide Push Ups

15 Narrow Push Ups

15 Regular Push Ups

10 Burpees

 

The Luke Cage:

luke-cage

3 Rounds:

30 Wide Squats

30 Narrow Squats

30 Regular Squats

30 Reverse Lunges

3 Rounds:

20 Wide Push Ups

20 Narrow Push Ups

20 Regular Push Ups

12 Burpees

Wreck It Weekend WOD 9/23/16

We hope your week was full of growth, happiness, and forward progression.  No matter what’s happening in your world this weekend, take a moment for yourself and get a sweat session in!  This workout is all about kettle bell action and is inspired by the new movie, The Magnificent Seven.  Brought to you, as always, by the incredible WOD-RX.

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The Ethan Hawke:

ethanhawkecowboy

30 Kettlebell Lunges

40 Kettlebell Shrugs

30 Kettlebell Upright Rows

30 Kettlebell Bent Over Rows

3 Rounds:

10 Kettlebell Swings

15 Kettlebell Goblet Squats

15 Kettlebell Sumo Deadlift

 

The Denzel Washington:

denzelcowboy

40 Kettlebell Lunges

60 Kettlebell Shrugs

40 Kettlebell Upright Rows

40 Kettlebell Bent Over Rows

3 Rounds:

15 Kettlebell Swings

20 Kettlebell Goblet Squats

20 Kettlebell Sumo Deadlift

 

The Chris Pratt:

chrispratcowboy

50 Kettlebell Lunges

80 Kettlebell Shrugs

50 Kettlebell Upright Rows

50 Kettlebell Bent Over Rows

4 Rounds:

20 Kettlebell Swings

20 Kettlebell Goblet Squats

20 Kettlebell Sumo Deadlift

Wreck It Weekend WOD 9/16/2016

Happy Weekend Wreck It FAM!  We figured we would hit you with a cardio crush session.  Take a break when you need it and work your way through this heavy breather.  Pepper this into any weekly routine to aid your fat blasting potential.  We Make Monsters!  Brought to you by the awesome WOD-RX.

Wod-Rx1

The Randy Otorn:

randy-orton

3 Sets:

8 Burpees

10 Squat Jumps

20 Jumping Jacks

20 Scissor Squats

8 Clap Push ups

 

The Undertaker:

undertaker

3 Sets:

10 Burpees

10 Squat Jumps

25 Jumping Jacks

20 Scissor Squats

10 Clap Push ups

 

The John Cena:

wwe-john-cena-images-17

4 Sets:

10 Burpees

15 Squat Jumps

30 Jumping Jacks

30 Scissor Squats

10 Clap Push ups

Wreck It Weekend WOD 9/9/16

We hope that your work week has been short and your life is full of obstacles that got dominated!  These past few weekend workouts have been pretty body part specific and we wanted to continue the trend with a Back Blast.  All you need to find is a pull up bar to help you sweat this weekend.  Inspired by the new Underworld:Blood Wars trailer and brought to you buy the always awesome WOD-RX.

Wod-Rx1

 

The Vampire:

vampire

4 Rounds:

8 Pull ups

6 Chin ups

4 Wide Grip Pull ups

8 Knees to chest

15 Second Hangs

8 Burpees

 

The Lycan:

lycan

4 Rounds:

10 Pullups 

8 Chin ups

6 Wide Grip Pull ups

10 Knees to chest

20 Second Hangs

10 Burpees

 

The Selene:

selene

4 Rounds:

12 Pullups

10 Chin ups

6 Wide Grip Pull ups

12Knees to chest

25 Second Hangs

12 Burpees

Wreck It Weekend WOD 9/2/16

I always love engaging the inner nerd as well as getting people pumped up to crush some fitness.  This weeks Challenge is brought to you by WOD-RX and inspired by the MMO Juggernaught, World of Warcraft.  You have to admire a game like that.  It’s lasted over a decade and it has brought millions of people together.  Last weekend was a leg lashing.  This weekend will be a chest destroyer.  Go Wild, Get Goofy, Stay Awesome!  Good luck FAM!

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The Warrior:

warrior2

3 sets:

10 Push Ups

10 Wide Push Ups

10 Narrow Push Ups

10 Incline Push Ups

10 Decline Push Ups

10 Dips

30 Second Planks

 

The Death Knight:

death knight

3 sets:

15 Push Ups

15 Wide Push Ups

15 Narrow Push Ups

15 Incline Push Ups

15 Decline Push Ups

15 Dips

40 Second Planks

 

The Demon Hunter:

demon hunter

3 sets:

20 Push Ups

20 Wide Push Ups

20 Narrow Push Ups

20 Incline Push Ups

20 Decline Push Ups

20 Dips

50 Second Planks

Wreck It Weekend WOD 8/26/16

Happy Friday!  Take a day to get off the couch and crush this leg/cardio circuit.  It will help build some muscle while kicking your fat burning potential into high gear. This is inspired by our superhero ladies of the universe and is brought to you by the always awesome WOD-RX!

Wod-Rx1

 

The Storm:

storm

6 Sets:

10 Squat Jumps

10 Scissor Squats

10 Wide Squats

10 Half Burpees

20 Ice Skaters

30 Second Plank

 

The Mystique:

mystique

6 Sets:

15 Squat Jumps

15 Scissor Squats

15 Wide Squats

15 Half Burpees

30 Ice Skaters

45 Second Plank

 

The Wonder Woman:

wonderwoman

6 Sets:

20 Squat Jumps

20 Scissor Squats

20 Wide Squats

20 Half Burpees

40 Ice Skaters

1:00 Minute Plank

You’re Going to Die and that’s OK

Yea…  I said it.  You are going to die.  I am going to die. Everyone is going to die.  This is the ultimate guarantee that we all get once we pop into existence.  We are part of the mortal wheel and nothing you do will stop your inevitable last breath from being taken.  Not like Liam Neeson Taken where he will get it back for you.  Taken like the Bernie Madoff investment fraud scheme taken.  Sure, you can attempt to prolong the gift of life by living a healthy existence.

Eat whole foods, don’t smoke, exercise, stress less , laugh more, and be a good human to other humans.  Alas!  The death train will still arrive to whisk you away to the great beyond.  Some of us will be culled before we are ripe and old.  This is a sad fact of life as well.  You can do everything right and still be forced out of this world by shear bad luck or worse…. Karma?

Did this scare you?  Depress you?  Make you want to crawl into bed and simply wait for the inevitable?  It sure as hell shouldn’t.  This information should have the opposite effect.  Think about it.  If you knew the date and time of your impending doom, how many wonderful things would you try to experience before that appointment arrived?  We don’t think about these questions because we live under the guise that our lives will last forever and that we’re invincible.

This delusion causes us to put off getting in shape, learning a new skill, going on that big trip overseas, or simply spending time with friends or family.  We spend most of our time working.  We sit in self absorbed shells as we worry about what other people think of us.  We continuously hold back  and don’t accomplish everything we believe we’re meant to.  We are constantly frozen in fear and routinely let go of our aspirations for a simpler, less scary life.

outdoors

Scary things are really growth opportunities in disguise.

The point of all this is to show you, point blank, that life is way to short to spend it incredibly unhappy, out of shape, and unfulfilled.  Starting a fitness regimen is the perfect way to get started on a path to a more active and involved life experience.  When you create a solid body foundation, you become capable of enduring life on life’s terms and more world activities become available to you.  Start replacing all those junk meals with some whole foods, lean meats, and healthy fats (eat an avocado for God’s sake!)  The goal of life shouldn’t be to simply make it to old age but to be able to LIVE in your old age.  Bedridden is not an option for me, if I can help it!

Remember that you get out of life exactly what you put into it.  Life will invest in you if you invest in it.  Throw all your chips in and start making some changes that will shape the rest of your brief stay on this marvelous planet.  Try something new each week and do your best to get scared as much as possible!  Scary things are really growth opportunities in disguise.

Be yourself and enjoy the world around you.  Surround yourself with positive people and love unconditionally.  Be willing to be uncomfortable, shaken, and stirred.  There is so much more to life than just being afraid of death.  Treat each day as an opportunity to be the you that you are meant to be!  There is a line from the awesome animated movie Kung fu Panda that resonates with me all the time.  The wise old turtle master said, yesterday is history, tomorrow is a mystery, but today is a gift.  That is why it is called the present.  When you live like that, your life is truly a magnificent journey.

Wreck It Weekend WOD 8/20/16

This weekend is inspired by Kubo and the Two Strings.  No matter what adventure your on, what trial you must undertake, or what life throws your way, you can preserver no matter the odds!  Believe in your goals, believe in the process, and believe in yourself.  Good luck and crush it out there! Brought to you by the awesome WOD-RX!

Wod-Rx1

 

The Beetle:

Beetle Kubo

6o Donkey Kicks (Each Side)

45 Lunge Squats 

30 Side Lunges (Each side)

45 Goblet Squats

30 Half Burpess 

45 Second Wall Sit

30 Leap Frogs

 

The Monkey:

monkey kubo

8o Donkey Kicks (Each Side)

60 Lunge Squats

45 Side Lunges (Each side)

60 Goblet Squats

45 Half Burpess

60 Second Wall Sit

40 Leap Frogs

 

The Kubo:

kubo

100 Donkey Kicks (Each Side)

75 Lunge Squats

60 Side Lunges (Each side)

75 Goblet Squats

50 Half Burpess

75 Second Wall Sit

50 Leap Frogs

Wreck It Weekend WOD 8/12/16

Happy Friday! It’s time to test our limits and see what we can do.  These workouts are designed to be a test for you to see where you are in your fitness.  They can help you see where your strengths and weaknesses are and provide some insight towards tailoring your workout regimen to address this information.  You can always revisit an old workout to see how and where you have improved!  This week is inspired by the awesomeness of the Olympics and brought to you by WOD-RX!

Wod-Rx1

 

The Ryan Lochte:

United States' Ryan Lochte reacts after finishing first in the men's 400-meter individual medley swimming final at the Aquatics Centre in the Olympic Park during the 2012 Summer Olympics in London, Saturday, July 28, 2012. (AP Photo/Daniel Ochoa De Olza)

50 Kettle Bell Swings

25 Burpees

100 Jumping Jacks

50 Squats

60 Lunges

100 Side to Side Jumps

8 – 10 second sprints

 

Simone Biles:

biles

75 Kettle Bell Swings

40 Burpees

200 Jumping Jacks

75 Squats

80 Lunges

150 Side to Side Jumps

10 – 10 second sprints

 

Michael Phelps:

nailsphelps

100 Kettle Bell Swings

60 Burpees

300 Jumping Jacks

100 Squats

100 Lunges

200 Side to Side Jumps

12 – 10 second sprints