Large Group Training
CudaFit 45

Monday

WORKOUT

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

MOVEMENTS

  1. Calorie Bike
  2. See-saw KB Power Rows
  3. Box Jump/Step-up
  4. Alt S.A. DB Power Clean

Tuesday

WORKOUT

7 ROUNDS FOR TIME
10 Deadlift (185/125)
20 Sit-ups
:30 Double KB Front Rack Hold (53/35)

Wednesday

WORKOUT

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

MOVEMENTS

  1. Calorie Row
  2. Ring Rows
  3. Russian KB Swings
  4. DB Push Press

Thursday

STRENGTH

ON A 15:00 RUNNING CLOCK…
Establish a Moderate Heavy 5-Rep Thruster*

*Bar can not stop overhead or on the shoulders at any point.

WORKOUT

“JACKIE”
FOR TIME
1000m Row
50 Thrusters (45/35)|(35/15)
30 Pull-ups

Friday

WORKOUT

Type: Static
5 Rounds
:30 On/:30 Off
Rest 1:00 after each round

MOVEMENTS

  1. Calorie Row
  2. See-Saw DB Strict Press
  3. KB Upright Row
  4. Ab Wheel Roll Out

Saturday

WORKOUT

Type: Cycle
4 Rounds
:60 On/:30 Off
Rest 1:00 after each station

MOVEMENTS

  1. Calorie Row
  2. Lunges
  3. Slam Ball
  4. Plank Hold

Sunday

WORKOUT

Type: Cycle
6 Rounds
:35 On/:25 Off
Rest 1:00 after each round

MOVEMENTS

  1. Calorie Bike
  2. Goblet Squat
  3. Burpee Plate Hop
  4. Wall Ball Shot

Private Training

Cycle 2 / Week 9 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
15 MINUTES TO FIND…
1 RM Back Squat

SECONDARY
3 SETS
10 KB Front Rack Walking Lunges

-Rest 1:30 b/t sets-

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
15 MINUTES TO FIND…
1RM Bench Press

SECONDARY
3RM Weighted Pull-ups

ACCESSORY
3 – 4 SETS
30 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
E2MOM x 16 MINUTES
2 Speed Deadlifts; 70%

SECONDARY
3 SETS
5 Strict Pull-ups
5 Strict Dips
5 Weighted Push-ups (2111)
5 Elevated Ring Rows

-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
15 MINUTES TO FIND…

1RM Front Squat
SECONDARY
3 SETS
10 Alternating Box Step-ups (tough)

-Rest 1:00 b/t sets-

*KBs in Front Rack

ACCESSORY
MAX Plank Hold

Extra Conditioning

Monday

WORKOUT
EMOM x 18 MINUTES
MIN 1 – 200/150m Row
MIN 2 – 12 Burpees
MIN 2 – 20 Slam Balls

Tuesday

WORKOUT
AMRAP x 16 MINUTES
200m Run
10 DBL Kettlebell Deadlift
10 Box Jumps (24/20)

OPTIONAL FINISHER
2 SETS
5/5 Single Leg Squats to Box
20 Alt. Plank KB Taps
30 Weighted Russian Twists

-rest as needed b/t sets-

Wednesday

WORKOUT
AMRAP x 12 MINUTES
6 DB Hang Power Cleans
6 DB Push Press
6 DB Front Rack Alt. Reverse Lunges
:30 Plank Hold

Thursday

WORKOUT
EMOM x 15 MINUTES
MIN 1 – 15/12 Cal Row
MIN 2 – 100m Med Ball Run
MIN 3 – 10/8 Cal Bike

OPTIONAL FINISHER
3 SETS
20 DB Hammer Curls
10/10 Single Leg Glute Bridge-Ups
30 Hollow Flutter Kicks

Friday

WORKOUT
RING ROW “CINDY”
AMRAP x 20 MINUTES
5 Ring Rows
10 Push-Ups
15 Air Squats

Saturday

PARTNER WORKOUT
In Teams of 2 ..
AMRAP x 18 MINUTES
12 Alt. DB Snatch
10 Sit-Ups
8 Box Jumps (20″)

Partner 1 Completes (1) Full Round While Partner 2 Rows for Max Meters.

Score is Max Meters

Sunday

WORKOUT
EMOM x 18 MINUTES
MIN 1 – 15/12 Cal. Row
MIN 2 – 15 Plate Ground to Overhead
MIN 3 – :25 Side Plank/Side

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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
8:45 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