2008-10-05T19:57:08-08:00 PetranekFitness Copyright (c) 2008, Andy P tag:petranekfitness.com,2008:cms/index.php/videos/index.php/16.1215 2008-10-05T19:50:00-08:00 2008-10-05T19:57:08-08:00

The workout: 10 Thrusters, 135 lbs 50 Double Unders 8 Thrusters 40 Double Unders 6 Thrusters 30 Double Unders 4 Thrusters 20 Double Unders 2 Thrusters 10 Double Unders We set this up in our neighbor's parking lot so we'd have room for everyone to do this workout at the same time. Everyone that could used 135 pounds for the thrusters or a weight that was heavier than what was "comfortable".

2008-10-05T19:50:00-08:00 Andy P andy@petranekfitness.com http://www.petranekfitness.com tag:petranekfitness.com,2008:cms/index.php/videos/index.php/16.1115 2008-08-29T13:45:00-08:00 2008-08-28T01:08:45-08:00

3 rounds for time of: 50 Squats 7 Muscle Ups 10 Hang power cleans We did this with these guys because they were psyched about getting their first muscle ups... thought we'd put them to good use. Also, since Nasty Girls is one of the most famous CF videos, they wanted to try their hand a beating Nicole, Annie & Eva. You be the judge... personally, I like the original

2008-08-29T13:45:00-08:00 Andy P andy@petranekfitness.com http://www.petranekfitness.com Video Blog tag:petranekfitness.com,2008:cms/index.php/videos/index.php/16.1114 2008-08-28T00:47:00-08:00 2008-08-28T00:56:58-08:00

3 rounds for time of: 400m Run 21 Kettlebell Swings 12 Pull Ups We did this workout as a challenge to all of our members to see who could improve the most over 8 weeks. While we never really "trained" specifically for it, everyone's training stepped up in the areas of running, pull ups and kettlebell swings.

2008-08-28T00:47:00-08:00 Andy P andy@petranekfitness.com http://www.petranekfitness.com Video Blog tag:petranekfitness.com,2008:cms/index.php/videos/index.php/16.974 2008-05-30T02:44:00-08:00 2008-05-30T02:50:06-08:00

Elizabeth 21-15-9 rep rounds for time of: Squat Cleans - 135 lbs Ring Dips

2008-05-30T02:44:00-08:00 Andy P andy@petranekfitness.com http://www.petranekfitness.com Video Blog tag:petranekfitness.com,2008:cms/index.php/videos/index.php/16.931 2008-04-23T16:08:00-08:00 2008-04-23T16:11:22-08:00

Perform 100 overhead squats as quickly as possible. Men - 95 pounds Women - 65 pounds

2008-04-23T16:08:00-08:00 Andy P andy@petranekfitness.com http://www.petranekfitness.com Video Blog tag:petranekfitness.com,2008:cms/index.php/videos/index.php/16.896 2008-03-25T23:08:00-08:00 2008-03-26T12:39:34-08:00

For time: 50-40-30-20-10 rep rounds of Double Unders Sit Ups

2008-03-25T23:08:00-08:00 Andy P andy@petranekfitness.com http://www.petranekfitness.com Video Blog tag:petranekfitness.com,2008:cms/index.php/videos/index.php/16.895 2008-03-25T22:35:00-08:00 2008-03-25T23:07:15-08:00

For time: 500m Row 40 Squats 30 Sit Ups 20 Push Ups 10 Pull Ups

2008-03-25T22:35:00-08:00 Andy P andy@petranekfitness.com http://www.petranekfitness.com Video Blog tag:petranekfitness.com,2008:cms/index.php/videos/index.php/16.894 2008-03-25T22:23:00-08:00 2008-03-26T12:39:26-08:00

For Time: 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats

2008-03-25T22:23:00-08:00 Andy P andy@petranekfitness.com http://www.petranekfitness.com Video Blog tag:petranekfitness.com,2006:cms/index.php/videos/index.php/16.311 2006-08-05T21:26:00-08:00 2008-02-28T03:01:56-08:00

- A full clean starts with the weight on the floor. The catch is done at the full squat.

2006-08-05T21:26:00-08:00 Andy P andy@petranekfitness.com http://www.petranekfitness.com tag:petranekfitness.com,2006:cms/index.php/videos/index.php/16.310 2006-08-05T21:24:00-08:00 2006-08-05T22:25:46-08:00

- focus on lifting your back leg rather than dropping your chest - be careful - these will rip up your hamstrings!

2006-08-05T21:24:00-08:00 Andy P andy@petranekfitness.com http://www.petranekfitness.com Bodyweight/Plyometric