Large Group Training
CudaFit 45

Monday

WORKOUT

CYCLE STATIONS
:60 Work/ :20 Transition
3 ROUNDS:

  1. DB Push Press
  2. Lunges
  3. Row
  4. Ball Slams
  5. Air Squats

Rest Additional 1:00 B/T Round

Tuesday

STRENGTH

3 SETS
20 DBL DB Hammer Curls
15 DB Bent Over Rows
10 Elevated Ring Rows
-Rest 1:30 b/t Sets

WORKOUT

TABATA
8 SETS, :20 WORK / :10
REST
TABATA 1 – Plate G2OH
(45/35)
TABATA 2 – Plate Gun Hold
TABATA 3 – Plate Thruster
-1:00 Rest b/t Tabatas

Wednesday

WORKOUT

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

  1. Assault Bike
  2. Mountain Climbers
  3. KB Swings
  4. Box Step-ups
  5. DB Snatches

Rest Additional 1:00 B/T Round

Thursday

STRENGTH

EMOM x 12 MINUTES
MIN 1 – 10 Seated Tempo Arnold Press (21X1)
MIN 2 – 15 Box Dips

WORKOUT

“DEATH BY 2 BURPEES”
Complete 2 Burpee on the
start of the first minute, 4
Burpees on the second
minute, 6 Burpees on the
third minute, and so on until
you can no longer complete
Burpees for the number of
minutes on the timer.
-10:00 Time Cap

Friday

Workout

STATIC STATIONS
3:00 STATIONS
1:00 Rest b/t Stations

STATION 1
AMRAP
100m Run
10 DB Strict Press

STATION 2
AMRAP
100m Run
10 Jump Squats

STATION 3
AMRAP
100m Run
10 Situps

STATION 4
AMRAP
100m Run
10 Hollow Rocks

STATION 5
AMRAP
100m Run
10 KB Sumo Deadlift High Pull

Saturday

Workout

10 ROUNDS FOR TIME
10 Alt. DB Snatch
10 Burpees Over DB
100m Run

Sunday

WORKOUT

EMOM x 15 MINUTES
MIN 1 – :45 MAX Jump Rope or Plate Hop
MIN 2 – 5 DBL DB Arnold Press + 5 DBL DB Bent Over
Row
MIN 3 – :45 MAX Hollow Hold

OPTIONAL FINISHER
6 ROUNDS WITH A PARTNER
P1 – 1:00 Plate Gun Hold
P2 – MAX Alt. Reverse Lunges

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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