3/30/12

• 5 rounds
• 
  
• 40 Russian Twist (45/25) (20/side)
• 20 KB American Swings(to top)(70/53)
• 10 Knees To Elbows

3/30/12

• 5 rounds
• 
  
• 40 Russian Twist (45/25) (20/side)
• 20 KB American Swings(to top)(70/53)
• 10 Knees To Elbows

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

3/28/12

• 15 burpee box jumps (24/20)
• 100 meters
• 
  
• 15 burpee box jumps
• 200 meters
• 
  
• 15 burpee box jumps
• 400 meters
• 
  
• 15 burpee box jumps 
• 800 meters

Cindy with HSPU

• AMRAP 20 minutes
• 
  
• 3 HSPU
• 5 Pullups
• 15 Air Squats

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 

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)

3/23/12

• 5 rounds
• 
  
• 10 KB Sumo DLHP (115/75)
• 10 Push Press (115/75)
• 10 toes to bars

3/22/12

• skill work
• 
  
• 3 rounds
• 
  
• 10 box jumps (30"/24")
• 15 ring dips or 30 box dips
• 800 M run

3/21/12

• SWOD
• 
  

• then...
• 
  
• 15 minute AMRAP
• 
  
• 3 front squats (185/115)
• 7 deadlifts (185/115)
• 10 pullups

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

3/19/12

• warmup
• SWOD, then...
• 18-15-12-9-6-3
• wall balls (20/14)
• med ball situps
• box jumps (24"/20")

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)

3/15/12

• 7 rounds
• 
  
• 6 deadlifts (225/135)
• 20 situps 
• 100 M run

3/14/12

• 12 min amrap
• 
  
• 7 thrusters (135/95)
• 25 double unders (or 75 singles)
• 
  
• cool down: 1000 M row for time

3/13/12

• 5 rounds
• 
  
• 5 Power Clean (185/115)
• 10 Box Jumps (30"/24)
• 400 M run

"Happy Birthday Abby!"

• 4 rounds
• 
  
• 21 burpees
• 15 chest to bar pullups
• 9 OHS (135/95)

3/10/12

• 6 rounds 
• 
  
• 8 American (to the top) KB Swings (70/53) 
• 8 KB Sumo DLHP (70/53) 
• 400 M run

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

Happy Birthday Briana AKA "Mighty Mouse"

• 6 Rounds
• 
  
• 10 HSPU
• 15 Pullups
• 20 Double Unders

3/7/12

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

3/6/12

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

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

3/2/12

KB Snatch and/or pistol practice

• 6 rounds
• 10 KB SDHP (70/53)
• 10 Box Jumps (30" / 24")
• 250 M run