Large Group Training
CudaFit 45

Monday

STRENGTH

4-4-4-4-4
Tempo Front Squat (13X1)
-Rest 1:30 b/t Sets

WORKOUT

AMRAP x 10 MINUTES
10 Front Squats (75/55)
10 KBS (53/35)

Tuesday

STRENGTH

7-7-7-7-7*
Strict Press
*Complete 1:00 Plank Hold
in Push-up Position after
each set.

WORKOUT

EMOM x 12 MINUTES
MIN 1 – 20 Alt. DB Snatch (40/30)
MIN 2 – 15 Burpees

Wednesday

STRENGTH

EVERY 1:30 FOR 6 SETS*
1 Paused Clean Deadlift**
2 High Hang Power Clean
*Increase weight each set.
Keep weight moderate.
**Pause for :02 above knee
then continue the lift.

WORKOUT

5 ROUNDS FOR TIME
7 Hang Power Clean (115/75)
14 Front Rack Lunges
42 Double Unders
-12:00 Cap

Thursday

STRENGTH

3 SETS
10 Slow Ring Rows
20 Kneeling Double Lat
Band Pull-Downs
MAX Barbell Upright Rows
-Rest 1:30 b/t Sets

WORKOUT

FOR TIME
50 Slam Balls (30/15)
400m Run
50 Sit-ups
400m Run
50 Slam Balls
400m Run
-15:00 Hard Cap

Friday

STRENGTH

5-5-5-5-5
Tempo Deadlift (31X1)

Workout

3 SETS
15 Deadlifts (155/105)
30 Sit-ups
30 Walking Lunges
-1:30 Rest b/t Sets

Saturday

STRENGTH

3 SETS
10 SA DB Bench Press (R)
10 SA DB Bench Press (L)
MAX Push-ups or Banded Push-ups
-Rest 2:00 b/t Sets

Workout

EVERY 2:00 x 6 SETS
12/10 Cal Bike
10 DB Hang Clean and Press (35/25)

Sunday

STRENGTH

EMOM x 9 MINUTES
MIN 1 – :40 Weighted Hollow Body Flutter Kicks
MIN 2 – :40 Plank DB Slides
MIN 3 – :40 Mountain Climbers

WORKOUT

AMRAP x 12 MINUTES
20 Jumping Pull-ups
10 Up-Downs
20 Step-ups (24/20)
10 DB Front Squats (35/25)

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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