Large Group Training
CudaFit 45

Monday

WORKOUT

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

MOVEMENTS

  1. Box Jump/Step-up
  2. DB Snatch
  3. Burpee
  4. KB Hollow Hold Flutter Kicks

Tuesday

WORKOUT

FOR TIME
40-30-20-10
KB Front Rack Lunge (53/35)|(35/26)
15-15-15-15
Pull-up
40-30-20-10
Calorie Row

Wednesday

WORKOUT

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

MOVEMENTS

  1. Calorie Bike
  2. DB Box Step-ups
  3. Ring Rows
  4. Farmers Carry

Thursday

WORKOUT

EMOM x 21 MINUTES
MIN 1 – 1, 2, or 3 Rope
Climbs*
MIN 2 – 7 TTB + 100m Sprint
MIN 3 – 10 Alt. DB Snatch
(Athlete Choice, Heavy)
*Athlete choice on number
and style. Can be legless or
with legs. Need to choose at
start of the workout and
hold for entire EMOM.

Friday

WORKOUT

Type: Static
5 Sets
:30 On/:30 Off
Rest 1:00 after each set

MOVEMENTS

  1. Kettlebell Swings
  2. Lunges
  3. Sit-ups
  4. Mountain Climbers

Saturday

WORKOUT

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

MOVEMENTS

  1. Wall Ball Shots
  2. Assault Bike
  3. Burpee Plate Hop
  4. Sled Drag

Sunday

WORKOUT

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

MOVEMENTS

  1. Calorie Row
  2. Single Arm KB Overhead Carry
  3. Plank
  4.  Battle Rope Slams

Private Training

Cycle 3 / Week 1 of 10

Training Day 1

WARM-UP
4:00 Tabata Bike
2 ROUNDS
8/8 SL Glute Bridges
5/5 High Box Step-ups
Then…
3 Sets
50m Sprint (Run)
*Build each set. Start Mod.
End 90%.
-Rest as needed b/t

MAIN
Back Squat
4 x 8 ; 2111; 65% of 1RM; rest
2:00

SECONDARY
5 Sets
50′ Sled Push (HEAVY)
-Rest 1:30 b/t SetsACCESSORY
3 SETS
50′ Front Rack KB Walking
Lunges
-Rest 1:30 b/t Sets

Training Day 2

WARM-UP EMOM x 6 (EZ) Min 1 – :50 Bear Crawl Min 2- :50 Row 2 ROUNDS :30 L/R Star Plank 3/3 SA DB Push Presses (moderate/tough) 

MAIN 

Bench Press 4 x 8 ; 2111; 65% of 1RM; rest 2:00 

SECONDARY 

3 SETS MAX DB Bench Presses (50/35)
-Rest 2:00 b/t

ACCESSORY 

3 Sets 5/5 Single Arm Ring Rows @ 2111
-Rest 1:00 b/t Sets

Training Day 3

WARM-UP
ARMAP x 5 MINUTES
100m Run
100m Row
into..
2 ROUNDS
50′ Front Rack KB Carry
into..
2 ROUNDS
2-3 Power Cleans
(moderate)*

MAIN
Deadlift
4 x 8 ; 2111; 65% of 1RM; rest
2:00

SECONDARY: 3 SETS
50′ Reverse Sled Walk
(HEAVY)
-Rest 1:30 b/t Sets

OPTIONAL ACCESSORY
3 SETS
8/8 SL RDL
-Rest 1:00 b/t Sets

Training Day 4

WARM-UP
AMRAP x 10 MINUTES (EZ)
200m Run
10 Box Step-ups
10 Yoga Push-ups
:30 Chin Over Bar Hold

LOWER BODY
3 – 5 SETS
12 DBL KB Front Squats @
2111
6/6 KB FR Reverse Lunges
12 KB RDLs @ 2111
-Rest 1:30 b/t Sets

SECONDARY
3 – 5 SETS
12 KB Arnold Presses @ 2111
6/6 SA KB Bent Over Rows
12 Chin-ups
-Rest 1:30 b/t Sets

ACCESSORY
3 SETS
10 Strict TTB
30 Sit-ups (or GHDs)

Extra Conditioning

Monday

WORKOUT
EMOM x 8 MINUTES
MIN 1 – 100m Run
MIN 2 – 15 Box Jumps
-Rest 2:00-
EMOM x 8 MINUTES
MIN 1 – 15 DBL DB Snatch
MIN 2 – 10 Burpees
OPTIONAL FINISHER
2 SETS
:30 DB Hollow Flutter Kicks
:30 Superman Swimmer
Kicks
-Rest 1:00-

Tuesday

WORKOUT
AMRAP x 15 MINUTES
60 Double Unders
15/12 Cal Row
15 DB Hang Power Cleans
15 Sit-Ups

Wednesday

AMRAP x 18 MINUTES
12-9-6
Cal Bike
DB Box Step-Ups
Ring Rows

Thursday

WORKOUT
EVERY 4:00 x 4 SETS
400m Run
15 Slam Balls
10 Push-Ups
OPTIONAL FINISHER
Accumulate 3:00 Hollow
Hold
Every time you break, 10 DB
Hammer Curl to Press

Friday

WORKOUT
ON A 16 MINUTE RUNNING
CLOCK…
40-30-20-10
Kettlebell Swing
Lunges
Sit-Ups
*In between each set, 20
Mountain Climbers
OPTIONAL FINISHER
3 SETS
20 Glute Bridge-Ups
10 Clam Shells/Side
-Rest as needed b/t sets

Saturday

WORKOUT
TEAMS OF 2
FOR TIME
200m Partner Med. Ball Run
100 Wall Balls
80 Cal Bike
60 Burpees
200m Partner Med. Ball Run
*20:00 HARD CAP
*P1 works while P2 rests.
Athletes alternate every
100m for the runs. All other
work can be split up
between the partn

Sunday

WORKOUT
EMOM x 21 MINUTES
MIN 1 – 15/12 Cal Row
MIN 2 – 6/6 Single Arm KB
Suitcase Deadlift
MIN 3 – Ring FLR or Plank

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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