Large Group Training
CudaFit 45

Monday

WORKOUT

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

MOVEMENTS

  1. Calorie Row
  2. DB Front Squat
  3. KB Swing
  4. Speed Rope

Tuesday

WORKOUT

6 SETS

AMRAP x 3 MINUTES
4 Burpee Box Jump Over (24/20)
4 C2B Pull-ups

-Rest 1:00 b/t Sets-

*Pick-up where you left off at the end of each set. Score is total number of rounds.

CORE FINISHER

2 SETS
15 V-Ups
:30 L Side Plank
:30 R Side Plank
30 Russian Twist
:30 Hollow Hold

Wednesday

WORKOUT

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

MOVEMENTS

  1. Calorie Row
  2. Push-ups
  3. Box Jump/Step-up
  4. DB Hang Power Clean

Thursday

WORKOUT

WORKOUT
AMRAP x 15 MINUTES
60 KB Swings (53/35)
50 Cal Bike or Row
40 Toe to Bar
30 Power Clean (135/95)|(95/65)
20 Muscle-Ups*

*Athlete choice for Bar or Ring Muscle-Up

Friday

WORKOUT

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

MOVEMENTS

  1. Calorie Row
  2. Wallball Shots
  3. DB Snatch
  4. KB Deadlifts

Saturday

WORKOUT

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

MOVEMENTS

  1. Ring Rows
  2. Plank Hold
  3. Calorie Row
  4. Weighted Sit-ups

Sunday

WORKOUT

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

MOVEMENTS

  1. Calorie Bike
  2. Weighted Box Step-up
  3. Calorie Row
  4. Slam Balls

Private Training

Cycle 2 / Week 10 of 10

Training Day 1

WARM-UP
5 Minute Tabata Bike

3 ROUNDS
10 Monster Walks (L/R)
3 / 3 Pistols*

. *Hold weight out in front as counter balance

MAIN
5 x 3; Back Squat; (2111); 65%;

-Rest as needed b/t sets-

SECONDARY
3 SETS
5 / 5 Cossacks Squats
-Rest 1:00 b/t sets-

ACCESSORY
NONE

Training Day 2

WARM-UP
AMRAP x 10 MINUTES (Flow)
50′ Bottoms up KB Carry (L/R)
5 / 5 Side Plank Rotations
10/Side of Half Kneeling Band Protraction/Retraction

MAIN
3 SETS
10 Alt. Single Arm DB Bench Press (2121)*

-Rest as needed b/t sets-

*Athlete will start with the DBs pressed out and
then alternate bring one down and keeping the other up

SECONDARY
3 SETS
3 – 5 Pull – ups (4111)
:30 Wall Facing Handstanad Hold

ACCESSORY
For Time
100 Hollow Rocks

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
5 x 5; Deadlift; (3111); 60%;

-Rest 1:30 b/t sets-

SECONDARY
3 SETS
12 Curl to Presses (KBs)
12 KB Bent Over Rows
12 Strict Dips
-Rest 1:30 b/t sets-

OPTIONAL ACCESSORY
50 Side Crunches (L/R)

Training Day 4

WARM-UP
5 Minute Tabata Bike

3 ROUNDS
10 Monster Walks (L/R)
3 / 3 Pistols*

. *Hold weight out in front as counter balance

MAIN
3 x 12; Front Squats; (2111);

-Rest as needed b/t sets-

SECONDARY
EMOM x 6 MIN
Min 1 – :30 Single Leg Wall – Sit Hold (L)
Min 1 – :30 Single Leg Wall – Sit Hold (R)

ACCESSORY
None

Extra Conditioning

Monday

AMRAP x 20 MINUTES
10 Burpees
10/8 Cal Bike
20 Slam Balls
200/150m Row

Tuesday

WORKOUT
ON A 16 MINUTE RUNNING CLOCK
30-25-20-15-10
DB Hang Power Cleans
Box Jump Overs

*After each set, run 200m

Wednesday

EMOM x 18 MINUTES
MIN 1 – 18/16 Cal Row
MIN 2 – 18 Plate Ground to Overhead
MIN 3 – 18 Push-Ups

Thursday

WORKOUT
EMOM x 20 MINUTES
MIN 1 – MAX Single/Double Unders
MIN 2 – MAX Cal Bike
MIN 3 – MAX Up-Downs
MIN 4 – MAX Sit-Ups
MIN 5 – Rest

Friday

WORKOUT
AMRAP x 15 MINUTES
P1: AMRAP 5 DB Shoulder to Overhead + 10 DB Front Squats
P2: 200m Run

OPTIONAL FINISHER
2 ROUNDS
P1: 20 Alt. DB Plank Taps + 20 Alt. DB Plank Slides
P2: Hollow Hold

Saturday

WORKOUT
AMRAP x 7 MINUTES
10 KB Sumo Deadlift High Pull
8 Alt. Lunges
6 Tuck-Ups

Rest 1:00

AMRAP x 5 MINUTES
10 Russian Kettlebell Swings
8 Alt. Lunges
6 Tuck-Ups

Rest 1:00

AMRAP x 3 MINUTES
10 American Kettlebell Swings
8 Alt. Lunges
6 Tuck-Ups

Sunday

WORKOUT
AMRAP x 16 MINUTES
FOR QUALITY
18/16 Cal Row
:30 Star Side Plank L Side
:30 Star Side Plank R Side
20 Air Squat
10 DB Bent Over Rows

OPTIONAL FINISHER
3:00-5:00 Yoga Flow
Down Dog
Up Dog
Childs Pose

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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