Workouts Of The Week: 8-26-2019

Large Group Training CudaFit 45 Monday WORKOUT CYCLE STATIONS :40 Work/ :20 Transition 5 ROUNDS: Wall Ball Shots Box Jumps Burpees Assault Bike DB Reverse Lunge Rest Additional 1:00 B/T Rounds Tuesday WARM UP 200m Team Jog Then… 2-3 Rounds, EZ Effort 7 KB Deadlift 7 DBL KB Russian Swing 7 Up Downs 7/7 Single

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Workouts Of The Week: 8-19-2019

Large Group TrainingCudaFit 45 Monday WORKOUT CYCLE STATIONS:40 Work/ :20 Transition5 ROUNDS: Lunges Ring Row Assault Bike DB Snatches Burpees Rest Additional 1:00 B/T Rounds Tuesday WARM UP 200m Team JogThen…2-3 Rounds, EZ Effort7 KB Deadlift7 DBL KB Russian Swing7 Up Downs7/7 Single Arm KB Strict Press (other KB is held in Front Rack) STRENGTH/SKILL

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Workouts Of The Week: 8-12-2019

Large Group TrainingCudaFit 45 Monday WORKOUT CYCLE STATIONS:40 Work/ :20 Transition5 ROUNDS: KB Romanian Deadlift DB Strict Press Row Russian Twist Assault Bike Rest Additional 1:00 B/T Rounds Tuesday WARM UP 2 ROUNDS50 Jumping Jacks30 Mountain Climbers10 Up-Downs Into… 2 ROUNDS7/7 SA Curl to Press6/6 SA Bent Over Row5 Push-ups STRENGTH/SKILL 7 MINUTES TO BUILD

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Workouts Of The Week: 8-5-2019

Large Group TrainingCudaFit 45 Monday WORKOUT STATIC STATIONS:20 Work/ :20 RestRest Additional 1:20 B/T Stations A. 6 Sets of:Goblet Squats B. 6 Sets of:DB Hammer Curls C. 6 Sets of:Jump Rope D. 6 Sets of:Ring Rows E. 6 Sets of:Assault Bike Tuesday WARM UP (7 MINUTE CAP)8/6 Cal Row6/6 SA KB Deadlifts12 Tuck-ups8/6 Cal Row6/6

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Workouts Of The Week: 7-29-2019

Large Group TrainingCudaFit 45 Monday WORKOUT 5 ROUNDS OF: :40 KB Sumo Deadlift:20 Rest :40 DB Arnold Press:20 Rest :40 Row:20 Rest :40 Plate Ground To Overhead:20 Rest :40 Push-up:20 Rest Rest Additional 1:00 B/T Rounds Tuesday WARM UP AMRAP x 7 MINUTES*10 KB Deadlifts7 RKBS5/5 SA KB Front Squat3 Up-Downs STRENGTH ON A 7:00

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Workouts Of The Week: 7-22-2019

Large Group TrainingCudaFit 45 Monday WORKOUT 4 ROUNDS OF: :40 KB Sumo Deadlift High Pull:20 Rest :40 Mountain Climbers:20 Rest :40 Push-ups:20 Rest :40 Bicycle Crunches:20 Rest :40 DB Push Press:20 Rest Rest Additional 1:00 B/T Rounds Tuesday WARM UP AMRAP x 6 MINUTES:20 OH Plate Walks7/7 DB SeeSaw Press:20 Hollow Body Hold10 Strict Knees

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Workouts Of The Week: 7-15-2019

Large Group TrainingCudaFit 45 Monday WORKOUT 4 ROUNDS OF: :40 DB Push Press:20 Rest :40 Hang DB Clean:20 Rest :40 Lunges:20 Rest :40 Row:20 Rest :40 Goblet Squat:20 Rest Rest Additional 1:00 B/T Rounds Tuesday WARM UP With a single light-moderate KB…AMRAP x 6 MINUTES7/7 Single Arm Russian KB Swings5/5 Single Arm KB Shoulder Press3

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Workouts Of The Week: 7-8-2019

Large Group TrainingCudaFit 45 Monday WORKOUT 4 ROUNDS OF: :40 Goblet Squat:20 Rest :40 Assault Bike:20 Rest :40 Ring Row:20 Rest :40 DB Thrusters:20 Rest :40 Burpee:20 Rest Rest Additional 1:00 B/T Rounds Tuesday WARM UP AMRAP x 5 MINUTES (upgrade mov’t @ 2:30)5 Up-Downs – Burpees5 Plate Presses – Plate G2OH5 Step-ups – Box

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Workouts Of The Week: 7-1-2019

Large Group Training CudaFit 45 Monday WORKOUT 4 ROUNDS OF: :40 Goblet Squat :20 Rest :40 Wall Ball :20 Rest :40 Flutter Kicks :20 Rest :40 Assault Bike :20 Rest :40 Wall Sit :20 Rest Rest Additional 1:00 B/T Rounds Tuesday WARM UP AMRAP x 5 MINUTES (upgrade mov’t @ 2:30) 5 Up-Downs – Burpees

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Workouts Of The Week: 6-24-2019

Large Group TrainingCudaFit 45 Monday WORKOUT 3 ROUNDS OF: :60 KB Deadlift:30 Rest :60 Assault Bike:30 Rest :60 DB Push Press:30 Rest :60 Mountain Climber:30 Rest :60 Plank Hold:30 Rest Rest Additional 1:30 B/T Rounds Tuesday WARM UP 3 ROUNDS…100m run5 Med Ball Front Squats5 Med Ball Push Press5 Wall Balls sTRENGTH EMOM x 10

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Workouts Of The Week: 6-17-2019

Large Group TrainingCudaFit 45 Monday WORKOUT 3 ROUNDS OF: :60 Single Arm DB Power Snatch:30 Rest :60 Burpee:30 Rest :60 KB Goblet Squat:30 Rest :60 Mountain Climber:30 Rest :60 Assault Bike:30 Rest Rest Additional 1:30 B/T Rounds Tuesday sTRENGTH 3 SETS8-14 Front Squats-Rest 2:00 b/t Sets-*Light to Moderate weight on FS. Athlete choice. WORKOUT 3

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Workouts Of The Week: 6-10-2019

Large Group TrainingCudaFit 45 Monday WORKOUT A. 3 SETS OF: :40 KB Deadlift:20 Rest :40 Burpee:20 Rest -REST 1:30- B. 3 SETS OF: :40 Russian Twists:20 Rest :40 Assault Bike:20 Rest -REST 1:30- REPEAT A & B Tuesday sTRENGTH 9-7-5-7-9Close Grip Bench Press-Rest 1:00 b/t Sets-*Light to Moderate weighton Bench. WORKOUT AMRAP x 3 MINUTESMAX

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GROUP TRAINING SCHEDULE

*Times may vary on Holidays

MON - WED - FRI

5:45 AM – CUDAFIT 45
7:15 AM – CUDAFIT 45
8:45 AM – CUDAFIT 45
9:30 AM – CUDAFIT 45
10:15 AM – CUDAFIT 45

4:15 PM – CUDAFIT 45
5:00 PM – CUDAFIT 45
5:45 PM – CUDAFIT 45
6:30 PM – CUDAFIT 45
7:15 PM – CUDAFIT 45

tUE - THUR

7:15 AM – CROSSFIT
8:45 AM – CROSSFIT
9:30 AM – CROSSFIT

4:15 PM – CROSSFIT
5:00 PM – CROSSFIT
5:45 PM – CROSSFIT
6:30 PM – CROSSFIT
7:15 PM – CROSSFIT

SAT

9:00 AM – CUDAFIT 45
9:45 AM – CUDAFIT 45
10:30 AM – CUDAFIT 45
11:15 AM – CUDAFIT 45
12:00 PM – MOBILITY & YOGA

SUN

10:30 AM – CUDAFIT 45
11:15 AM – CUDAFIT 45

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