Large Group Training
CudaFit 45

Monday

WORKOUT

CYCLE STATIONS
:40 Work/ :20 Transition
5 ROUNDS:

  1. DB Push Press
  2. Plate Hops
  3. Row
  4. KB Swings
  5. Mountain Climbers 

Rest Additional 1:00 B/T Round

Tuesday

STRENGTH

EMOM x 8 MINUTES
3 Deadlifts*
*Increase weight every
other round. Keep weight
moderate-heavy.

WORKOUT

AMRAP x 14 MINUTES
3-6-9…and so on
Deadlifts (155/105)
Toe 2 Bar or Hanging Knee
Raise
Burpee Over Bar

Wednesday

WORKOUT

CYCLE STATIONS
:40 Work/ :20 Transition
5 ROUNDS:

  1. Ring Row
  2. KB Gorilla Row
  3. Assault Bike
  4. Push-ups
  5. Sit-ups

Rest Additional 1:00 B/T Round

Thursday

STRENGTH

6-6-6-6-6
Tempo Bench Press (31X1)

WORKOUT

EVERY 2:00 FOR 5 SETS
12/10 Cal Bike or Row
MAX Devil’s Press (35/25)
in remainder of time

Friday

Workout

CYCLE STATIONS
:60 Work/ :30 Transition
3 ROUNDS:

  1. Wall Ball Shot
  2. Box Jump
  3. Row
  4. Goblet Squat
  5. Plank Hold

Rest Additional 1:00 B/T Rounds

Saturday

Workout

CYCLE STATIONS
:30 Work/ :30 Transition
5 ROUNDS:

  1. Up-Downs
  2. DB Curls
  3. Row
  4. Push-ups
  5. Farmers Carry

Rest Additional 1:00 B/T Rounds

Sunday

WORKOUT

CYCLE STATIONS
:30 Work/ :30 Transition
5 ROUNDS:

  1. KB Deadlift
  2. DB Up-right Row
  3. Assault Bike
  4. Slam Ball
  5. Row

Rest Additional 1:00 B/T Rounds

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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