Large Group Training
CudaFit 45

Monday

WORKOUT

Type: Static
6 Sets
:30 On/:30 Off
Rest 1:00 after each round

MOVEMENTS

  1. Calorie Row
  2. Single Arm KB Strict Press (Alt each set)
  3. Box Jump/Step-up
  4. Alt Single Arm DB Power Clean

Tuesday

WORKOUT

HELEN
3 ROUNDS FOR TIME
400m Run
21 KB Swings (53/35)|(35/26)
12 Pull-ups

CORE FINISHER

3 SETS
20 Strict Hanging Knee Raises
40 KB Flutter Kicks*

*Hold KB above chest and keep body in hollow position

Wednesday

WORKOUT

Type: Cycle
6 Rounds
:40 On/:20 Off
Rest 1:00 after each round

MOVEMENTS

  1. Calorie Bike
  2. KB Deadlift
  3. Calorie Row
  4. DB Curl & Press

Thursday

STRENGTH

ON A 15:00 RUNNING CLOCK
Build to a moderate set of…

1 Snatch DL (pausing at mid-thigh)
+
1 Hang Squat Snatch
+
1 Below Knee Squat Snatch

WORKOUT

EVERY 3:00 x 5 ROUNDS
25 Up-Downs
AMRAP Squat Snatch (115/75)

Friday

WORKOUT

Type: Cycle
5 Rounds
:40 On/:20 Off
Rest 1:00 after each round

MOVEMENTS

  1. Calorie Bike
  2. Wall Ball Shot
  3. Calorie Row
  4. Kettlebell Swings

Saturday

WORKOUT

Type: Static
6 Rounds
:30 On/:30 Off
Rest 1:00 after each station

MOVEMENTS

  1. Calorie Row
  2. Single Arm DB Push Press
  3. Ring Rows
  4. Sled Drag (Heavy Sled)

Sunday

WORKOUT

Type: Cycle
3 Rounds
1:30 On/:30 Off
Rest 1:00 after each round

MOVEMENTS

  1. Calorie Bike
  2. Plank Hold
  3. Calorie Row
  4. DB Reverse Lunges

Private Training

Cycle 2 / Week 8 of 10

Training Day 1

WARM-UP
5 Minute Run/row/bike

3 ROUNDS
10 Air Squats with Band Around Knees
5 / 5 Cossacks Squats*

*Hold weight in goblet

MAIN
EVERY 5:00 x 4 SETS
2 Back Squats

*Build in Weight Each Set

SECONDARY
EMOM x 5 MINUTES
10 Weighted Lunges*

*DBs held at sides

ACCESSORY
NONE

Training Day 2

WARM-UP
AMRAP x 10 MINUTES (Flow)
50′ DBL KB Front Rack Carry
:30 L/R Star Plank
2/2 Turkish Get Down

MAIN
5 SETS
2 Bench Presses

-Rest 3:00 b/t sets-

SECONDARY
EMOM x 12
MIN 1 – 10 Chin – ups
MIN 2 – 20 Alt. DB Curls
Min 3 – 15 Ring Rows

ACCESSORY
3 – 4 SETS
20 Weighted Sit-ups or Unweighted GHD Sit-ups

Training Day 3

WARM-UP
AMRAP x 10 MINUTES
5 / 5 Single Leg KB RDLs
50′ Reverse Lunges
:45 Ring FLR or Plank on Hands

*Athletes should think about squeezing butt
and pressing shoulder blades apart.

MAIN
EMOM x 14 MINUTES
2 Speed Deadlifts; 65%

SECONDARY
3 – 4 SETS
15 DB Floor Presses
12 Hammer Curls
9 Ring Dips
6 Weighted Push-ups

-Rest 1:30 b/t sets-

OPTIONAL ACCESSORY
3 SETS
8/8 SL RDL

-Rest 1:00 b/t-

Training Day 4

WARM-UP
5 Minute Run/row/bike

3 ROUNDS
10 Air Squats with Band Around Knees
5 / 5 Cossacks Squats*

*Hold weight in goblet

MAIN
5-3-5-1
Front Squat

-Rest as 2:00 – 3:00 b/t sets-

SECONDARY
3 SETS
10 Alternating Box Step-ups (tough)

-Rest 1:00 b/t sets-

*DBs by sides

ACCESSORY
3 SETS
20 Weighted Russian Twist
:30 Star Plank (L/R)

-Rest 1:00 b/t sets-

Extra Conditioning

Monday

WORKOUT
AMRAP x 18 MINUTES
10 Burpees
12 Cal. Bike
14 Sit-Ups

Tuesday

WORKOUT
ON A 14 MINUTE RUNNING CLOCK…
4-8-12-16-20…and so on
DB Alt. Front Rack Lunges
Box Jump Overs
American Kettlebell Swings

FINISHER
3 SETS
30 Weighted Hollow Flutter Kicks
15 Glute Bridge-Ups + :30 Hold

Wednesday

WORKOUT
AMRAP x 18 MINUTES
200m Row
14 Push-Ups
16 Alt. DB Snatches
1:00 Plank Hold

Thursday

WORKOUT
AMRAP x 7 MINUTES
5/5 Single Arm DB Thruster
30 Single-Unders/Double-Unders

REST 2:00

AMRAP x 5 MINUTES
5/5 Single Arm DB Thruster
30 Single-Unders/Double-Unders

Friday

WORKOUT
NICOLE-ISH
AMRAP x 20 MINUTES
400m Run
12 Perfect Ring Rows

OPTIONAL FINISHER
Couch Stretch 2:00/Side

Saturday

WORKOUT
EMOM x 8 MINUTES
MIN 1 – 10/8 Cal. Bike
MIN 2 – 40 Mountain Climbers

REST 1:00

EMOM x 8 MINUTES
MIN 1 – 12/10 Cal. Row
MIN 2 – 16 Alt. DB Suitcase Lunges

Sunday

WORKOUT
TEAMS OF 2
AMRAP x 16 MINUTES
P1 – Complete 1 Round of…
10 Wall Balls
10 Tuck-Ups
10 Up-Downs
P2 – AMRAP Box Jumps

*Score is total number of box jumps

OPTIONAL FINISHER
Accumulate 4:00 Plank Hold
Every time you break, 20 Med. Ball Russian Twists

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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
8:00 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