Wreck It Weekend WOD 11/5/16

This weekend’s workout is inspired by the Cubs triumphant return to glory.  Congratulations on breaking that 108 year losing streak!  Brought to you by the awesome WOD-RX.

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The Kris Bryant

bryant

 

3 Rounds:

15 Push ups

20 Lunges

8 Burpees

8 Pull Ups

15 Jump Squat

30 Second Wall Sit

30 Second Plank

 

The Jake Arrieta

arrieta

3 Rounds:

20 Push ups

25 Lunges

10 Burpees

10 Pull Ups

20 Jump Squat

45 Second Wall Sit

45 Second Plank

 

The Anthony Rizzo

rizzo

4 Rounds:

25 Push ups

25 Lunges

10 Burpees

12 Pull Ups

25 Jump Squat

60 Second Wall Sit

60 Second Plank

Wreck It Weekend WOD 10/14/2016

Enjoy this weeks WOD, inspired by the new Gears of War 4!  Get ready for a sweat session that will prepare you for anything thrown your way.  Brought to you by the awesome folks at WOD-RX.

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The Kait Diaz:

gears-girl

10 – 6 second sprints

20 Burpees

30 Leap Frogs

40 Reverse Lunges

50 Push ups

60 Side to Side Jumps

70 Jumping Jacks

80 Dips

90 Squats

100 second Plank

 

The JD Fenix:

gears-son

10 – 7 second sprints

20 High Knees

30 Burpees

40 Leap Frogs

50 Reverse Lunges

60 Push ups

70 Side to Side Jumps

80 Jumping Jacks

90 Dips

100 Squats

110 second Plank

 

The Marcus Fenix:

marcus

10 – 8 second sprints

20 Pull ups

30 High Knees

40 Burpees

50 Leap Frogs

60 Reverse Lunges

70 Push ups

80 Side to Side Jumps

90 Jumping Jacks

100 Dips

110 Squats

120 second Plank

 

 

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.

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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.

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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

July 4th Weekend Workout!

Welcome to 4th of July weekend!  We wish everyone an awesome, safe, and exciting American celebration.  Here’s a challenge for anyone who gets a break from the fireworks!  Brought to you by WOD-RX and our Founding Fathers!

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The Thomas Jefferson:

thomas jefferson

200 Jump Ropes or Jumping Jacks

50 Squat Jumps

20 Burpees

30 Pull ups

30 Chin ups

2:00 Push Up Planks

30 Lunges

30 Reverse Lunges

15 – 5 second sprints

 

The John Adams:

John Adams

300 Jump Ropes or Jumping Jacks

75 Squat Jumps

25 Burpees

30 Pull ups

30 Chin ups

3:00 Mountain Climbers

30 Lunges

30 Reverse Lunges

15 – 5 second sprints

The Alexander Hamilton:

alexander hamiltion

350 Jump Ropes or Jumping Jacks

50 Leap Frogs

30 Burpees

30 Pull ups

30 Chin ups

2:00 Push Up Planks

2:00 Elbow Planks

60 Side Lunges

30 Lunge Squats (Each Leg Forward)

15 – 5 second sprints

 

The George Washington:

george washington

500 Jump Ropes or Jumping Jacks

75 Squat Jumps

50 Burpees

40 Pull ups

40 Chin ups

2:00 Push Up Planks / 2:00 Elbow Plank (No Rest)

50 Lunges

50 Reverse Lunges

15 – 5 second sprints

 

Bonus – Benjamin Franklin

benjamin franklin

 

17 Pushups / 76 Body Squats

17 Burpees / 76 Lunges

17 Pullups / 76 Leap Frogs

17 Sprints (5 secs) / 76 sec Wall Sits

Weekend Workout 6/11/16

When’s the last time you had a challenge?  Today is the day!  It’s the good old fashioned Burpee death march.   Prepare to sweat, cry, and beg mercy from your higher power.  This will put your will to the test and challenge your physical and mental fortitude.  Burpees are one of the most grueling full body exercises that exist and it’s time to see how many you can do in 30 minutes.  That is the challenge.  Perform Burpees for 30 minutes and write how many you can fit in to that time frame.  No matter where you’re number falls, know that you’re awesome and the fact that you can do just one Burpee means you are a force to be reckoned with!  Now show yourself what you’re made of!

Level 1

100 Burpees

The Soldier

greek soldier

Level 2

200 Burpees

The Imortal

immortal

Level 3

300 Burpees

The Spartan

GERARD BUTLER portray Leonidas, the king of Sparta who, along with 300 soldiers, battles to prevent the  Persian army from invading all of Greece in Warner Bros. Pictures’, Legendary Pictures’ and Virtual Studios’ action drama “300,” distributed by Warner Bros. Pictures. PHOTOGRAPHS TO BE USED SOLELY FOR ADVERTISING, PROMOTION, PUBLICITY OR REVIEWS OF THIS SPECIFIC MOTION PICTURE AND TO REMAIN THE PROPERTY OF THE STUDIO. NOT FOR SALE OR REDISTRIBUTION

 

The levels are simply goal markers.  Set a number in your mind and don’t stop until you reach it.  Remember, whatever you make it too in your 30 minutes of grit, you’re a beast in your own right and capable of achieving any damn thing you want.  Wreck it.  Every Day!

TABATA Training

If you saw the title and had no idea what I am talking about, don’t feel like an outlier.  Most people have never heard of Tabata training.  Even I didn’t hear about this style of exercise until somewhat recently.  I am glad that I did, though.  I believe this is one of the most amazing ways to challenge your body, increase endurance, and light the fat burning furnace.  If things have grown stale on your pursuit of physical excellence or you’re looking for a great way to kick start your weight management program, this type of exercise training is as powerful as any out there.  Plus, when you’re short on time, this is the perfect method to crush then carry on with your day.

Tom Ropes

I don’t want to bore you with the exact statistics or any fancy mumbo jumbo.  Here’s the basic rundown:  Tabata training is named after a Doctor who studied the effects of 8 sets of an exercise broken into 20 seconds of all out effort and 10 seconds of rest.  This equals 4 minutes of total work that will leave you completely drained.  This Doctor tested this type of training against regular bouts of exercise and found a significant increase in aerobic capacity in the Tabata group.  The point is, if you incorporate this style of training into your weekly regimen, you will spice up your workouts, keep things fresh and interesting, challenge your body in a different capacity, and improve your overall body function.

This type of workout is not for the faint of heart.  It can be the most grueling 4 minutes of your life.  Each second can tick by slower than the one before it.  By the end of your 8 sets, you will gasp for air and beg for a nap.  It is a supreme challenge that forces your brain to push your body through pain.  It is as much a mental exercise as a physical one.  Tabata is one of my favorite ways to end a weight workout or simply hit a quick sweat session, if I am on the go.

Here is a sample list of some exercises that can be done in a Tabata format. 

  • Kettlebell Swings
  • Battle Rope Slams
  • Jump Rope
  • Jumping Jacks
  • Goblet Squats
  • Lunges
  • Burpees
  • Bench Step Ups
  • Dumbbell Power Cleans
  • Push-Ups
  • Squat Jumps
  • Sprints
  • Mountain Climbers
  • Pull-Ups
  • Deadlifts
  • Rowing Machine

You’re only limited by your imagination when it comes to incorporating Tabata training.  It can be done with virtually any exercise on the planet.  I challenge you to add two Tabata sessions a week into your training plan.  After two weeks, add one more session for the next two weeks. See how your body reacts to the new style!  I have no doubt that this will improve your total body performance and help you blast some stubborn fat.  Let us know if you have any questions or tell us how you felt after a Tabata session!  Get out there and Wreck It Every Day!

 

Weekend Workout 5/27/16

In honor of the new X-Men Apocalypse movie, here is your weekend workout!  Brought to you by the awesome WOD-RX!

https://scontent.xx.fbcdn.net/v/t1.0-9/11139768_925954924164004_953628025564862031_n.jpg?oh=2c47367a8a957dbfd529c16d2b354d36&oe=57C7EA86

 

The Night Crawler:

3 Rounds

25 Push-UPs / 5 Burpees

3 Rounds

25 Squats / 25 Jumping Jacks

6 – 10 Second Sprints

 

The Magneto:

4 Rounds

25 Push-Ups / 8 Burpees

3 Rounds

25 Squats / 45 Jumping Jacks

8 – 10 Second Sprints

 

The Apocalypse:

5 Rounds

30 Push-Ups / 12 Burpees

5 Rounds

30 Squats / 75 Jumping Jacks

10 – 10 Second Sprints

 

5 Tips to Cheat Like a Rockstar

Cheat meals are a blessing and a curse.  Some plans advise us to steer clear of indulgence, while others embrace the concept of the occasional delight.  I have done it both ways.  Being so strict that I drove myself crazy never gave me the complete satisfaction that total body health and fitness is supposed to.  I found that cheat meals can offer the brain a quick “recharge” and allow you to enjoy yourself from time to time.  On a strict diet, we can become discontent with ourselves.  We feel trapped by a totalitarian food regime and that any deviation from the plan will derail all the progress we have made.

I believe in the 80/20 rule.  If you do the right thing 80% of the time, then the other 20% will not ruin all your hard work.  We have to learn to stop punishing ourselves for little deviations from the track we’re on.  Once we start to perceive a positive correlation between food and our bodies, we can truly enjoy the awesomeness provided by quality nutrition.

cheat day

Here are 5 easy tips that can help you on your cheat journey:

1.Hold on to your sanity.

Take small steps to achieve your nutrition goals.  Don’t cut every “bad” thing out of your diet immediately.  You can throw your body and brain into shock and decrease your chances of continuing.  Decrease your consumption of naughty indulgences over a months time so you can acclimate your brain to the new habits!

2.Make your cheats work for you.

Planning your cheat meals on weekends, particularly after a workout, is the best time that I have found to properly reward my good behavior throughout the week.  When you eat sweets after an intense training session, your body utilizes as fuel to repair your depleted muscles instead of railroading the excess sugar to your fat supply stations.

3.Use cheats as a motivation – not a punishment. (Rewards!)

Saving cheat meals or sweets until the end of your week gives you something to look forward too!  Train your mind to think of these meals as a reward for all your hard work instead of a shameful act that you can’t tell your mother about.  This will give food a positive association in your brain and give you an extra boost of motivation when things get tough.  Mark it on your calendar if you need to!

4.Create a positive idea of food and relax!

Planning and prepping your meals can become tedious from time to time.  But if you work hard and stay consistent most of the time then you can enjoy the fruits of your labor while having a good meal now and then.  Don’t feel bad about going out to dinner with friends or munching on popcorn at the occasional movie!  A diet deviation won’t kill you.  It is when bad foods become the standard that you slide down a slippery slope towards unhappiness.

5.Enjoy life and enjoy your diet.

Always enjoy yourself.  With the right goal, plan, and consistent hard work you can navigate the pitfalls of life without issue.  As you become more comfortable with your body and mental resolve, the minutia of the diet details will be less relevant.  Attempt to have fun with your fitness and stop giving yourself such a hard time!

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Wreck It Weekend 4/29/16

Wod-Rx1

We hope your week was filled with forward progress and killer workouts!  This is for those traveling.  I recently got back from a trip and it’s always tough to get a workout in on the road.  Nevertheless, I always feel better, more accomplished, and mentally energized after a good sweat.  Don’t let your travels be your excuse.  Make a commitment to crush it on your Fury Road!  Brought to you by WOD-RX.

 

The Immortan Joe:

Imorten Joe

3 sets:

10 Burpees

25 Pushups

25 Body Squats

25 Crunches

30 second plank

 

The Furiosa:

Furosa

4 sets:

15 Burpees

30 Pushups

30 Body Squats

30 Crunches

1:00 Plank

 

The Mad Max:

madmax

5 sets:

20 Burpees

35 Pushups

35 Body Squats

35 Crunches

1:00 Plank

 

There is no time limit for these workouts.  Complete each exercise one after the other and then rest/repeat.  Good Luck Wreck It Crew!

Onnit Labs