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!

Wod-Rx1

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 9/9/16

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!

Wod-Rx1

 

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

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

Wreck It WOD Weekend 8/5/16

Time to get your fitness game strong before you head out to see Suicide Squad!  Make the Joker Proud and test yourself with this Bonkers Workout.  Brought to you by WOD-RX!

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This weekend is a bit different.  Your challenge is to finish.  The faster your time, the more insanely fit you must be.  If you don’t complete all the reps, take note of what you accomplished and set a course to tackle your weaknesses.  You can crush this test anywhere.  Just get your mind right, focus, and grit through the burn.  Welcome to the Suicide Squad performance exam!

suicide squad

 

100 Chest to Floor Pushups

100 Ass to Grass Squats

100 Lunges

100 Outside Knee Mountain Climbers

100 Leap Frogs

100 Bench Step Ups

300 Jump Rope

50 Burpees

100 Crunches

50 Leg Lifts

2:00 Plank

 

Suicide-Squad-2016-Poster

 

Wreck It Weekend WOD 7/29/16

In honor of Jason Bourne out in theaters, here is your assassin inspired weekend smash fest!  Brought to you by WOD-RX.

Wod-Rx1

 

The Bourne Identity:

Bourne-Identity

3 Rounds

30 Second High Knees

30 Jumping Jacks

25 Push ups

3 Rounds

1:00 Mountain Climbers

10 Burpees

25 Squats

3 Rounds

45 Second Wall Sits

30 Side to Side Jumps

1:00 Elbow Planks

 

The Bourne Supremacy:

bourne supremacy

3 Rounds

45 Second High Knees

45 Jumping Jacks

30 Push ups

3 Rounds

1:20 Mountain Climbers

12 Burpees

30 Squats

3 Rounds

1:00 Wall Sits

45 Side to Side Jumps

1:20 Elbow Planks

 

The Bourne Ultimatum:

bourne ultimatum

3 Rounds

60 Second High Knees

60 Jumping Jacks

35 Push ups

3 Rounds

1:40 Mountain Climbers

15 Burpees

35 Squats

3 Rounds

1:15 Second Wall Sits

60 Side to Side Jumps

1:30 Elbow Planks

Weekend Workout 7/22/16

Welcome to Cardio Blitz weekend that’s inspired by the new Star Trek: Beyond!  Get a good sweat, torch some fat, and feel good about yourself.  Brought to you by WOD-RX!

Wod-Rx1

 

The Uhura:

Zoë Saldana plays Uhura in Star Trek Beyond from Paramount Pictures, Skydance, Bad Robot, Sneaky Shark and Perfect Storm Entertainment

3 Rounds

50 Jumping Jacks

20 Jump Squats

10 Half Burpees

3 Rounds

10 Second Sprint

20 Lunges

20 Leap Frogs

3 Rounds

40 Side to Side Jumps

20 Bench Step Ups

50 Jump Ropes

 

The Spock: (This is Illogical) 

spock

3 Rounds

60 Jumping Jacks

25 Jump Squats

12 Half Burpees

3 Rounds

11 Second Sprint

25 Lunges

25 Leap Frogs

3 Rounds

60 Side to Side Jumps

30 Bench Step Ups

75 Jump Ropes

 

The Captain Kirk: (Pure Will)

kirk

3 Rounds

100 Jumping Jacks

30 Jump Squats

15 Half Burpees

3 Rounds

12 Second Sprint

30 Lunges

30 Leap Frogs

3 Rounds

80 Side to Side Jumps

40 Bench Step Ups

100 Jump Ropes

Weekend Workout 7/15/16

Another week has come and gone!  This year is moving by at a wicked pace.  If your fast paced life has 20 minutes of down time this weekend, try out this awesome fat torching circuit.  This one has your basic moves with a Burpee twist inspired by the new Ghostbusters Movie!  Brought to you by the amazing WOD-RX!

Wod-Rx1

 

The Slimer:

Slimer

(3 Rounds)

5 Burpees

20 Push ups

5 Burpees

20 Squats

5 Burpees

8 Pull ups

5 Burpees

1:00 Plank

 

The Kevin:

ghostkevin

(3 Rounds)

10 Burpees

25 Push ups

10 Burpees

25 Squats

5 Burpees

10 Pull ups

10 Burpees

1:30 Plank

 

The Patty:

ghostpatty

(3 Rounds)

12 Burpees

30 Push ups

12 Burpees

30 Squats

12 Burpees

12 Pull ups

12 Burpees

2:00 Plank

Weekend Workout 7/8/2016

Whether you are just starting out on your fitness journey or you have been traveling this path for some time, there will always be an opportunity for growth!  I believe in being able to maneuver your body in a functional capacity in order to tackle whatever life throws your way.  These workouts are made to challenge your mind and your body.  Have fun and get your sweat on!  This week’s training levels are brought to you by WOD-RX.  Also, check out the WOD-RX new and improved website HERE!

Wod-Rx1

 

The Assassin:

assassin

30 Body Squats

30 Wide Body Squats

30 Narrow Body Squats

30 Lunge Squats (Each Leg Forward)

30 Squat Jumps

30 Reverse Lunges

30 Side Lunges

30 Donkey Kicks (Each Leg)

30 Burpees

 

The Samurai:

samurai

40 Body Squats

40 Wide Body Squats

40 Narrow Body Squats

40 Lunge Squats (Each Leg Forward)

40 Squat Jumps

40 Reverse Lunges

40 Side Lunges

40 Donkey Kicks (Each Leg)

40 Burpees

 

The Warrior:

warrior

50 Body Squats

50 Wide Body Squats

50 Narrow Body Squats

50 Lunge Squats (Each Leg Forward)

50 Squat Jumps

50 Reverse Lunges

50 Side Lunges

50 Donkey Kicks (Each Leg)

50 Burpees