A GREAT WORKOUT TO END A GREAT YEAR!

Workout of the Day:


Wall Balls
Burpees
Kb Swing
Thrusters
Box Jumps
Row


F.G.B. Style or Tabata?
Hmmmm we shall see!

Workout of the Day:


Progressive Barbell Curl
Progressive Dips


Start with 1 rep the first minute, then add a rep each minute until you can no longer complete the required reps within the minute.

Workout of the Day:
Progressive Squats

Workout of the Day:


Row (50 strokes)
50 Pushups
50 Squats


4 Rounds for time
2 Minute rest between rounds
Abs Circuit to follow!

MERRY CHRISTMAS!!!!

Mariusz Pudzianowski, one of the worlds strongest men knows how important arm training is to overall function and strength!


Workout of the Day:


Incline DB Curl
Preacher Curl
Cable Curl
Tricep Pushdowns
Ring Extensions
Lying DB Extensions


Tabata 20/10
4 Minutes

A very special congratulations goes out to Gary Rollins! Gary entered a transformation challenge, and used LEAN AND EXTREME to lose 35lbs in only 6 weeks, and win the challenge. And with those 35lbs, Gary also lost over 20 inches. Way to go Gary!!! Gary is in his 50's and comes everyday to LEAN AND EXTREME, and busts his ass every time he comes. Gary joined LEAN AND EXTREME just a few short months ago and is now a new man. He's moving around like a man half his age, and is in fact in better shape than most men half his age. Way to go Gary! We are all very proud of you and your accomplishments, and you are an inspiration to all of us!!!

HERCULEAN LEGS

Workout of the Day:


Squats
Leg Press
Lunges
Leg Curls


Tabata, 20 seconds on, 10 seconds rest
3 Minutes each
2 Rounds

Workout of the Day:


5 Deadlifts
10 Burpees
10 Rounds


Rest


Ab Circuit

Workout of the Day:


10 Hang Cleans
10 Thrusters
10 Rounds For Time


20 Situps
20 Leg Raises
10 Rounds

Workout of the Day:


120 KB Swing
For Time


Wall Balls
Hang Cleans
Push Jerk
Box Jumps
Row
F.G.B.
1 Minute each
3 Rounds

Workout of the Day:


DB Curl
Barbell Curl
Rope Cable Curl
Pushdowns
Ring Extensions
Dips


Tabata
20 seconds on, 10 seconds off
8 rounds

Workout of the Day:


Leg Extensions
Leg Press
Squats
Sumo Squats


Tabata
20 on, 20 off, 8 rounds

Workout of the Day:


Pull Ups
Man Makers
Deadlifts
Rear Cable Laterals
Rowing Machine


30 Seconds On, 30 Seconds off
6 Rounds Each

Workout of the Day:


Wall Balls
Push Ups
Dumbell Push Jerks
KB Swing
Jumping Lunges
1 Minute Each
4 Rounds


Sit Ups
Leg Raises
Ball Twists
1 Minute Each
3 Rounds

Workout of the Day:


Deadlifts
Push Jerk
Sumo Deadlift High Pulls
Ring Pull Ups
Ring Push Ups


Tabata
30 seconds work, 15 seconds rest

Workout of the Day:


Bar Curls
Dips
Ring Curls
Pushdowns
Preacher Curls
Reverse Pushups


1 Minute each
4 Rounds

Workout of the Day:


Progressive Squats


5 Minute rest


20 Leg Curl
20 Stiff Leg Deadlifts
5 Rounds

Workout of the Day:


Thrusters
KB Swing
Max reps in 5 minutes


Progressive Push Ups


With progressive push ups, you start off doing 1 rep. After the minute is up you perform 2 reps. You continue adding a rep each minute until you can no longer perform the required reps within the minute. 

Workout of the Day:


50 Wall Balls
50 Ring Pull Ups
50 Push Ups
50 Hang Cleans
50 Push Jerks
50 Jump Squats
For Time


50 Shins To Shoes
50 Leg Raises
4 Rounds

Workout of the Day:


Barbell Curl
Dumbell Curl
Cable Curl
Pushdowns
Dips
Ring Extensions


Tabata

For today only the 4pm class is bumped up to 3pm. Sorry for any inconvenience this may cause.

Workout of the Day:


DB Squats
Lunges
Jump Squats
Leg Extensions
Leg Press


1 Minute Each
5 Rounds

Workout of the Day:


20 Hang Cleans
20 Burpees
20 Air Squats


5 Rounds for time

Workout of the Day:


The Bear


Power Clean
Front Squat with a Push Jerk
Back Squat with a Push Jerk
Return to the front and touch the floor


This is 1 rep
You must perform 7 reps to make the round count
The bar cannot rest on the floor.

Workout of the Day:


Hang Cleans
Wall Balls
Air Squats
Ring Pull Ups
Push Ups
Lunges


1 Minute Each
3 Rounds
Total Reps

This is the machine Tracy! Tracy never gives up and when the workout is done she can still do more. Tracy has amazing recovery abilities which allows her to keep going when everyone else says "done". She's also one very strong lady! 


Workout of the day:


Barbell Curls
Triceps Pushdowns
Rope Cable Curls
Ring Extensions
Hammer Curls
Dips


10 Reps Each
10 Rounds
Try to increase the weight each round until you can barely manage 10 reps.

Workout of the Day:


Back Squat
Front Squat
Jump Squat
Air Squat
Step Ups
Bike


1 Minute each Exercise
4 Rounds

Workout of the Day:

Deadlifts

Bench Press

KB Swing

Man Makers

Row

1 Minute each

3 Rounds

Total Reps

Workout of the Day:


Thrusters
Pull Ups
21-15-9
For Time


S.D.H.P
Push Ups
20 Reps Each
5 Rounds 
For Time

Workout of the day:


Row
Kb Swing
Wall Balls
Burpees
Step Ups


F.G.B. Style
1 Minute Each
3 Rounds

Workout of the Day:


Max Barbell Curls
Max Dips


Do as many reps as you can of each exercise
5 Rounds


Ab Circuit

600 Reps for Legs!

Workout of the Day:


Squats
Leg Press
Jump Squats
Leg Extensions
Jump Lunges


You must perform 15 reps per minute, for 8 minutes each exercise. 
The clock does not stop if you don't complete your reps within the minute. You just keep going.

Workout of the Day:


Push Jerk
Wall Balls
KB Swing
Cable Rope Pulls
Side Lateral Raises


30 Seconds each
6 Rounds

Workout of the Day:


Ring Push Ups

Leg Raises

Ring Pull Ups

Sit Ups / Crunches
Bench Press
Ball Twist
Deadlifts


Tabata
20 Seconds on, 10 Seconds off
4 Minutes

Workout of the Day:


20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats


5 Rounds for Time
Rest 2 Minutes between rounds

Workout of the Day:


Todays arm workout is a surprise. Come in and see for yourself what it is.

Workout of the day:


Back Squat
Sumo Squat
Jump Squat
Leg Press
Leg Extensions
Step Ups
Lunges


30 seconds on, 15 seconds rest
6 Rounds per exercise

Workout of the Day:


20 KB Swing
10 Deadlifts
20 Incline DB Press
10 Ring Pull Ups


10 Rounds For Time

Workout of the Day


10 Pull Ups
20 Thrusters
30 Hang Cleans
40 Push Ups (Chest Touches the Floor)
50 Sit Ups


4 Rounds for Time

Workout of the Day:


Hammer Curls
Overhead Rope Extensions
Cable Curl
Close Grip Bench Press
Preacher Curl
DIps


1 Minute each
3 Rounds

Just a reminder for everyone that I will not be in Friday at all. 

Workout of the Day:


Front Squats
Leg Press
Leg Curl
Jump Squats
Lunges


Tabata
15 Seconds on, 15 seconds off
5 Minutes each

Workout of the day:


10 Hang Cleans and Jerk
5 Burpees
10 Rounds for Time


Abs Circuit

Workout of the Day:


Max Bench Press
5, 4, 3, 1, 1, 1, 1


10 Deadlifts
20 Push Ups
10 Rounds for time

Workout of the Day:


10 Thrusters
10 Burpees
10 Sit Ups


1 Round every 2 minutes
10 Rounds


Rest 5 Minutes


100 KB Swings
100 Leg Raises

Workout of the Day:


Barbell Curl
Close Grip Bench Press
Incline Curl
Ring Extensions
Preacher Curl
Reverse Push up


Tabata _ 20 seconds on, 10 seconds off
4 Minutes

"SEXY, SEXY, SEXY LEGS"

Workout of the Day:


Back Squats
Front Squats
Jump Squats
Leg Curls
Lunges


50 Reps each
4 Rounds

"Holy Shoulders Batman"

Workout of the Day:


Heavy Push Jerks
Hang Cleans
Side Laterals
SDHP


30 Seconds On, 30 Seconds off
7 Rounds

Workout of the Day:


Bench Press
Pull Ups
Burpees
Wall Balls
Man Makers
Step Ups


2 Minute Each
2 Rounds

Workout of the Day:


100 KB Swing
100 Sit Ups
100 Push Ups
100 Leg Raises


2 Rounds

Workout of the Day:


Barbell Curls
Pushdowns
Dumbell Curls
Reverse Pushup
Preacher Curl
Dips


1 Minute Each
4 Rounds

Workout of the day:


Front Squats
Jump Squats
Air Squats
Sumo Squats
Step Ups
Lunges


Tabata

Workout of the Day:


Hang Cleans
Push Jerks
S.D.H.P.
Side Laterals
Rear Laterals


1 Minute Each
4 Rounds

Workout of the Day:


Deadlifts
Ring Pullups
Cable Row
Bench Press
Pushups
Twisting Crunches
Roman Chair Leg Raises


Tabata

Workout of the Day:


Thrusters
KB Swing
Sit Ups
Burpees
Step Ups
Leg Raises


1 Minute Each
3 Rounds
200m Run after each Round

Big Bad Arms!

Workout of the Day:


Cable Curl
Triceps Pushdowns
Hammer Curls
Ring Extensions
Preacher Curls
Reverse Grip Pushups


12 reps each every minute for 8 rounds per exercise

Workout of the Day:


Back Squats
Leg Press
Leg Extensions
Lunges
Stiff Leg Deadlifts


12 reps each every minute on the minute
8 rounds per exercise

Workout of the Day:


Deadlifts
Ring Pullups
Bench Press
Pushups
Dumbell Hang Clean and Jerk


1 Minute Each
3 Rounds

HAPPY THANKSGIVING EVERYBODY!!!!!!!!!!
HAVE A GREAT WEEKEND AND I'LL SEE YOU ALL ON TUESDAY!

Workout of the Day:


Max Thrusters in 5 Minutes


Rest


20 KB Swings
20 Pullups
20 Push Ups
20 Air Squats
20 Leg Raises


3 Rounds For Time

Workout of the Day:


Bar Curl
Preacher Curl
Hammer Curl
Tricep Pushdown
Rope Extensions
Reverse Grip Pushup


1 Minute Each
3 Rounds
200m Run Between Each Round

Workout of the Day:


Back Squat 125/85
Jump Squat
Wall Sit (with a medicine ball)
Leg Press 180/90
Leg Extensions 90/60
Lunges
Step Ups


1 Minute each
3 Rounds


Abs Circuit

Workout of the Day


Max Push Jerk
5, 4, 3, 1, 1, 1


20 KB Swings
20 Push Jerks
7 Rounds


100 Crunches
100 Leg Raises

Workout of the Day:


Wall Balls
Ring Pull Ups
Sit Ups
Push Ups
Hang Cleans
Jump Squats


Tabata Style

Just a reminder to everyone that I will not be training you today. This is a workout that you can do at home or anywhere you choose. I will be back Monday. Everyone did absolutely amazing this week, again! I'm very proud of all of you!!! Keep it up guys and girls because the changes are happening. I love the fact that everyone is breaking their old personal records. AWESOME!!!!


Workout of the Day:


20 Pushups
30 Air Squats
40 Sit ups
50 Lunges


5 Rounds