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.



The 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:


4 Rounds:

10 Pullups 

8 Chin ups

6 Wide Grip Pull ups

10 Knees to chest

20 Second Hangs

10 Burpees


The 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!



The Warrior:


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!



The Storm:


6 Sets:

10 Squat Jumps

10 Scissor Squats

10 Wide Squats

10 Half Burpees

20 Ice Skaters

30 Second Plank


The Mystique:


6 Sets:

15 Squat Jumps

15 Scissor Squats

15 Wide Squats

15 Half Burpees

30 Ice Skaters

45 Second Plank


The Wonder Woman:


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 8/20/16

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!



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:


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

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!



The Slimer:


(3 Rounds)

5 Burpees

20 Push ups

5 Burpees

20 Squats

5 Burpees

8 Pull ups

5 Burpees

1:00 Plank


The Kevin:


(3 Rounds)

10 Burpees

25 Push ups

10 Burpees

25 Squats

5 Burpees

10 Pull ups

10 Burpees

1:30 Plank


The Patty:


(3 Rounds)

12 Burpees

30 Push ups

12 Burpees

30 Squats

12 Burpees

12 Pull ups

12 Burpees

2:00 Plank

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!


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

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!



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


Wreck It Weekend 5/05/16

In honor of the new Captain America Civil War movie, here is a sweet and intense challenge weekend.  Enjoy and crush to your heart’s content! Brought to you, as always, by WOD-RX.  Get some!



The Spiderman:  

spider man

2o Slow Pull-ups (2 seconds up/2 seconds down)

30 Slow Push-ups (2 seconds up/2 seconds down)

40 Pause Squats (stop at the bottom then drive up)

50 Squat Jumps

60 Outside Mountain Climbers (Bring your knee outside your body, instead of down the middle, to touch the elbow)

70 Jumping Jacks


The Black Panther: 

black panther

30 Slow Pull-ups (2 seconds up/2 seconds down)

40 Slow Push-ups (2 seconds up/2 seconds down)

50 Pause Squats (stop at the bottom then drive up)

60 Leap Frogs

80 Outside Mountain Climbers (Bring your knee outside your body, instead of down the middle, to touch the elbow)

20 Burpees


The Captain:


50 Slow Pull-ups (2 seconds up/2 seconds down)

50 Slow Push-ups (2 seconds up/2 seconds down)

60 Pause Squats (stop at the bottom then drive up)

60 Squat Jumps

100 Outside Mountain Climbers (Bring your knee outside your body, instead of down the middle, to touch the elbow)

40 Burpees


Break these into sets by mixing a few exercises together and then resting in-between.  Good Luck!

Live by this quote from Captain America:  “I could do this ALL DAY.”
Onnit Labs

Wreck It Weekend 4/29/16


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:


4 sets:

15 Burpees

30 Pushups

30 Body Squats

30 Crunches

1:00 Plank


The Mad Max:


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