Friday, March 30, 2012

Thursday, March 29, 2012

Wednesday, March 28, 2012

Happy Birthday Jeannette!

2 min, 1 min break

100 M sprint
10 Floor Press (135/95)
as many DU or singles as possible with remaining time...then 1 min break

*repeat for 4 rounds

cool down: partner sprints, will explain

Sunday, March 25, 2012

3/26/12

  • 12 Min AMRAP

  • 2 Power Cleans (185/115)
  • 4 Front Squats (185/115)
  • 2 Push/Split Jerks (185/115)

  • cool down: 100 med ball partner situps 

Saturday, March 24, 2012

Games Open 12.5 + Running

Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters
3 Chest to bar Pull-ups

6 Barbell Thrusters
6 Chest to bar Pull-ups

9 Barbell Thrusters
9 Chest to bar Pull-ups

12 Barbell Thrusters
12 Chest to bar Pull-ups

**This is a timed workout. If you complete the round of 12, go on to 15. If you complete 15, go on to 18, etc.

rest 5 minutes then 1 mile run (400M x4)

Thursday, March 22, 2012

Wednesday, March 21, 2012

Tuesday, March 20, 2012

3/20/12

  • warmup
  • then...

  • 10 rounds
  • 3 Snatches (power or squat) (135/95)
  • 7 jump over the bar burpees
  • 21 double unders / or 63 singles

Monday, March 19, 2012

Friday, March 16, 2012

Tabata Friday 3/16/12

  • SWOD then...

  • 20 seconds on, 10 seconds off x8 each exercise, then 1 minute break and move on to next exercise

  • air squats
  • dips
  • weighted lunges (75/45) bar on back) >>> counting steps
  • push press (75/45)

Wednesday, March 14, 2012

Saturday, March 10, 2012

Friday, March 9, 2012

Open WOD 12.3

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps (M 24" box / F 20" box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar

Wednesday, March 7, 2012

3/7/12

  • 2 rounds 

  • 10 Power Cleans (205/125) 
  • 10 Front Squats (same weight) 
  • 20 Deadlifts (same weight) 
  • 800 M run

Tuesday, March 6, 2012

3/6/12

  • 15 MIN AMRAP

  • 50 M OH weighted lunges (45/25)
  • 40 Russian Twists (45/25) (20/side)
  • 10 Knees to elbows

Monday, March 5, 2012

New USP Location!!

****please remember the new address is 2830 South Park Rd. Pembroke Park 33009*****
We will be training at this address from now on, if you need directions please call Marcelo at 305-345-0457.




  • Deadlift 3-3-3-3-3(3 unbroken reps, do not let go of bar)

  • 5 rounds

  • 10 Thrusters (115/75)
  • 40 Mountain Climbers (25/leg)
  • 200 M run


Friday, March 2, 2012