Large Group Training
CudaFit 45

Monday

WORKOUT

Type: Cycle
5 Rounds
:40 On/:20 Off
Rest 1:00 b/t rounds

MOVEMENTS

  1. KB Goblet Squat
  2. Ring Row/Pull-up
  3. DB Thrusters
  4. Row

Tuesday

STRENGTH

EVERY 2:00 x 5 SETS
5 Bench Presses

WORKOUT

AMRAP x 4 MINUTES
MAX Cals Bike or Row

Into…

AMRAP x 3 MINUTES
MAX Burpees to Target

Into…

AMRAP x 2 MINUTES
MAX DB Snatches (50/35)

Into…

AMRAP x 1 MINUTES
MAX Double Unders

Wednesday

WORKOUT

Type: Static
6 Sets
:30 On/:30 Off
Rest 1:00 b/t stations

MOVEMENTS

  1. KB Suitcase Deadlift
  2. Box Step-up/Jumps
  3. Assault Bike
  4. Weighted Sit-ups

Thursday

STRENGTH

EVERY 1:30 x 6 SETS
5 Push Presses

WORKOUT

AMRAP x 11 MINUTES
11 Push Presses (95/65)
7 Toes To Bar
33 Double Unders

Friday

WORKOUT

Type: Cycle
3 Rounds
:90 On/:30 Off
Rest 1:00 b/t rounds

MOVEMENTS

  1. KB Swings
  2. Assault Bike
  3. Wall Balls
  4. Row

Saturday

WORKOUT

Type: Cycle
5 Rounds
:40 On/:20 Off
Rest 1:00 b/t rounds

MOVEMENTS

  1. DB Hang Power Clean
  2. Push-ups
  3. KB Gorilla Row
  4. Mountain Climbers

Sunday

WORKOUT

Type: Cycle
5 Rounds
:40 On/:20 Off
Rest 1:00 b/t rounds

MOVEMENTS

  1. KB Farmers Carry
  2. Row
  3. Dual DB Hollow Hold w/ Flutter
  4. Jump Rope

Private Training

Cycle 3 / Week 6 of 10

Training Day 1

WARM-UP
4:00 Tabata Bike
Into…
3 ROUNDS
6/6 Weighted Single Leg
Glute Bridges
:30 Wall – Sit Hold

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
NONE

ACCESSORY
3 SETS
3 – 5 Pull – ups (4111)
:30 Wall Facing Handstand
Hold
-Rest 1:30 b/t sets

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

MAIN
5 x 5
Deadlift
(3111)
60%
-Rest 1:30 b/t sets

SECONDARY
3 SETS
10 DBalls Over Shoulder
:30 Hanging L-sit Hold
10/10 Single Leg DB RDLs
-Rest 2:00 b/t sets

OPTIONAL ACCES

Training Day 4

WARM-UP
AMRAP x 10 MINUTES (EZ)
200m Run
10 Tempo Air Squats @
3111
:30 Star Plank (L/R)
:30 Hanging L-sit hold

LOWER BODY
Every 2:00 x 10 ROUNDS
100′ – 200′ Prowler Push
*Should be a moderate
weight that you can sprint
with

SECONDARY
5 ROUNDS
15 Cal Ski
12 Push-ups
9 DB Arnold Presses
6 Strict TTB

ACCESSORY
NONE

Extra Conditioning

Monday

4 SETS
10/8 Cal Row
12 Burpees over Erg
24 Alt Lunges
-Rest 1:00 b/t sets16:00 Hard Cap

Tuesday

EMOM x 14 MINUTES
MIN 1 – 8 DB Power Cleans
MIN 2 – 16 Wall Balls
OPTIONAL FINISHER
2-3 SETS
30 Med Ball Russian Twists
20 Alt Plank DB Slides
10 Med Ball Hamstring
Curls

Wednesday

EVERY 3:00 x 5 SETS
10/7 Cal Bike
10 Russian Kettlebell
Swings
10 Box Jumps
10 Ring Rows

Thursday

EMOM x 8 MINUTES
MIN 1 – 7 DBL DB Snatches
MIN 2 – 14 DB Suitcase Alt
Step-Ups
-Rest 1:00-
EMOM x 8 MINUTES
MIN 1 – 100m Run
MIN 2 – 14 DB Suitcase Alt
Reverse Lunges

Friday

AMRAP x 15 MINUTES
12 Alt Renegade Rows
9 Burpees over DB
6 DB Shoulder to Overhead
60 Single-Unders
OPTIONAL FINISHER
10-9-8-7…
Hollow Rocks
Superman Rocks

Saturday

TEAM OF 2…
AMRAP x 15 MINUTES
P1 – COMPLETE 1 ROUND
5 Push-ups
10 Slam Balls
15 Sit-Ups
P2 – PERFORM
Max DB Front Squats
(Heavy)
*P1 Completes a full round
while P2 performs squats.
Once P1 finishes the round,
switch. Score is the total
number of squats.
OPTIONAL FINISHER
2-3 SETS
P1 – 10/10 Split Squats
P2 – Overhead Plate Hold

Sunday

AMRAP x 18 MINUTES
FOR QUALITY
400m Run
1:00 Plank Hold
10 DB Curl to Press
50′ DBL DB Front Rack Carry

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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