Workouts Of The Week: 2-4-2019

Large Group Training CudaFit 45 Monday WORKOUT Type: Cycle 4 Rounds 1:00 On/:30 Off Rest 1:00 after each round Calorie Row Alt DB Push Press (See-Saw) KB Goblet Lunge Burpee Tuesday STRENGTH EMOM x 10 MINUTES 3 Front Squats (moderate-heavy) *Build in weight for first 5 minutes, then hold across for the remaining 5 minutes

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Workouts Of The Week: 1-28-2019

Large Group Training CudaFit 45 Monday WORKOUT Type: Cycle 5 Rounds :30 On/:30 Off Rest 1:00 after each round Wall Ball Shots Distance Row (Hard Sprint) Box Jumps/Step-ups KB Goblet Squat (Heavy) Tuesday STRENGTH 6 Sets, Every 2:00 Single Arm DB Row x 10 (Right) Single Arm DB Row x 10 (Left) KB Upright Row

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Workouts Of The Week: 1-21-2019

Large Group Training CudaFit 45 Monday WORKOUT Type: Static Stations :20 On, :20 Off, 8 Sets, Rest 1:00 after each station Wall Ball Shots Alt S.A. DB Snatch Distance Row KB Romanian Deadlift Tuesday SKILL EMOM x 10 MINUTES Min 1 — HSPU Skill* Min 2 — 100m Jog *Advanced athletes should practice HS Walk

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Workouts Of The Week: 1-14-2019

Large Group Training CudaFit 45 Monday WORKOUT Type: Static Stations :30 On, :30 Off, 6 Sets, Rest 1:00 after each station Ring Rows or Pull-ups Kettlebell Swings Distance Row Toes to Bar, Hanging Knee Raise or Sit-ups Tuesday STRENGTH EVERY 2:00 x 6 SETS 5 Front Squats (10×1) *Light to moderate loading WORKOUT 5 SETS

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Workouts Of The Week: 1-7-2019

Large Group Training CudaFit 45 Monday WORKOUT Station 1 – :30 On/:30 Off x 6 Sets Wall Ball Shots -Rest 1:00- Station 2 – :30 On/:30 Off x 6 Sets Row -Rest 1:00- Station 3 – :30 On/:30 Off x 6 Sets DB Weighted Reverse Lunge -Rest 1:00- Station 4 – :30 On/:30 Off x 6

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Workouts Of The Week: 12-31-2018

Large Group Training CudaFit 45 Monday 9AM & 10AM WORKOUT Station 1 – :20 On/:20 Off x 8 Sets Sandbag Back Squat -Rest 1:00- Station 2 – :20 On/:20 Off x 8 Sets Row -Rest 1:00- Station 3 – :20 On/:20 Off x 8 Sets Burpees -Rest 1:00- Station 4 – :20 On/:20 Off x 8

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Workouts Of The Week: 12-24-2018

Large Group Training CudaFit 45 Monday WORKOUT Station 1 – :30 On/:30 Off x 5 Sets DB Curl & Press -Rest 1:00- Station 2 – :30 On/:30 Off x 5 Sets Ring Rows -Rest 1:00- Station 3 – :30 On/:30 Off x 5 Sets KB Lunge w/ Goblet Hold -Rest 1:00- Station 4 – :30 On/:30

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Workouts Of The Week: 12-17-2018

Large Group Training CudaFit 45 Monday WORKOUT Station 1 – :20 On/:20 Off x 10 Sets Ring Row/Pull-up -Rest 1:30- Station 2 – :20 On/:20 Off x 10 Sets Burpee -Rest 1:30- Station 3 – :20 On/:20 Off x 10 Sets Lateral Box Step-over -Rest 1:30- Station 4 – :20 On/:20 Off x 10 Sets Ab

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Workouts Of The Week: 12-10-2018

Large Group Training CudaFit 45 Monday STRENGTH 4 SETS 5 Tempo Ring Rows or Pull-ups (2121) 15 Bent-over Rows (Supinated grip) -Rest 1:30- WORKOUT EMOM x 10 MINUTES Min 1 – 6 Burpee Box Jump (16/20″) Min 2 – 16 Slam Balls (30/20) Tuesday STRENGTH 3 SETS 8 Strict Presses -Rest 1:30 b/t sets- WORKOUT

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Workouts Of The Week: 12-3-2018

Large Group Training CudaFit 45 Monday STRENGTH 1RM Weighted Pull-up Mod 1: Max reps on lightest band Mod 2: 4 x 10 Ring Rows MAX REPS Strict Pull-ups (Ring Rows) WORKOUT 5 ROUNDS 12 Box Jumps Overs (24/20) 8 Burpees 6 Pull-ups -Rest 1:00- Tuesday STRENGTH 3 SETS 8 Push Press (Bar or DB) -Rest

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Workouts Of The Week: 11-26-2018

Large Group Training CudaFit 45 Monday CONDITIONING 1 SET: Station 1: Max Jump Squats (:30 Plank or Rest) Station 2: Max Box Jumps (:30 Plank or Rest) Station 3: Max Mountain Climbers (:30 Plank or Rest) Station 4: Max Burpee + Box Step Over (:30 Plank or Rest) *:30 Plank (or Rest) b/t Stations WORKOUT

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Workouts Of The Week: 11-19-2018

Large Group Training CudaFit 45 Monday Warm-up EMOM x 6 MINUTES Min 1 – 100m Jog Min 2 – 15 Ring Rows Min 3 – 15 Russian KB Swings STRENGTH 3 SETS, FOR QUALITY 8 Strict Pull-ups/15 Ring Rows 9 KB Up-right Rows 6/6 SA DB/KB Row -Rest 1:30- WORKOUT FOR TIME 27 Slam Balls

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GROUP TRAINING SCHEDULE

*Times may vary on Holidays

MON & FRI

5:45 AM – LIFT 45
7:15 AM – LIFT 45
8:45 AM – BURN 45
9:30 AM – LIFT 45
10:15 AM – BURN 45

4:15 PM – LIFT 45
5:00 PM – LIFT 45
5:45 PM – BURN 45
6:30 PM – LIFT 45
7:15 PM – BURN 45

WED

5:45 AM – LIFT 45
7:15 AM – LIFT 45
8:45 AM – BURN 45
9:30 AM – LIFT 45
10:15 AM – BURN 45

4:15 PM – LIFT 45
5:00 PM – LIFT 45
5:45 PM – BURN 45
6:30 PM – LIFT 45
7:15 PM – MOBILITY

tUE & THUR

7:15 AM – LIFT 45
8:00 AM – BURN 45
8:45 AM – BURN 45
9:30 AM – LIFT 45

4:15 PM – LIFT 45
5:00 PM – LIFT 45
5:45 PM – BURN 45
6:30 PM – LIFT 45
7:15 PM – MACEFIT

SAT

9:00 AM – LIFT 45
9:45 AM – BURN 45
10:30 AM – BARBELL FOUNDATIONS
11:15 AM – BURN 45
12:00 PM – MOBILITY

SUN

10:30 AM – BURN 45
11:15 AM – LIFT 45

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