Large Group Training
CudaFit 45

Monday

WORKOUT

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

MOVEMENTS

  1. DB Bench Press
  2. Push-ups
  3. Row
  4. Ring Row

Tuesday

STRENGTH

EVERY 2:00 x 6 SETS
6 Front Squats
*Light to moderate loading

WORKOUT

FOR TIME
50 Front Squats (75/65)
50/40 Cal Row or 400m Run
50 Front Rack Lunges
(75/55)

Wednesday

WORKOUT

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

MOVEMENTS

  1. Half Kneeling Single Arm Arnold Press (Alt Each Set)
  2. Alt KB Curls
  3. Assault Bike
  4. Medball Russian Twist

Thursday

STRENGTH

7-7-7-7-7
Deadlift*
-Rest 1:30 b/t Sets-
*First set light. Build each
set. Last set moderate –
tough

WORKOUT

 EVERY 3:00 x 3 SETS
12 Deadlifts (185/125)
15 Toes to bar
MAX Cals Bike or Row with
remainder of time..

Friday

WORKOUT

Type: Cycle
4 Rounds
:60 On/:30 Off
Rest 1:00 b/t rounds

MOVEMENTS

  1. Rower
  2. Assault Bike
  3. KB Sumo Deadlift High Pull
  4. Jump Rope

Saturday

WORKOUT

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

MOVEMENTS

  1. DB Floor Press
  2. KB Bent-over Rows
  3. DB Reverse Fly
  4. Row

Sunday

WORKOUT

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

MOVEMENTS

  1. DB Reverse Lunges
  2. Weighted Sit-ups
  3. Assault Bike
  4. Superman Hold

Private Training

Cycle 3 / Week 4 of 10

Training Day 1

WARM-UP
800m Run
Into…
3 ROUNDS
12 Weighted Glute Bridges
10 Jumping Air Squats

MAIN
Back Squat
6 x 4 – 5
20×1
75% – 80% of 1RM
rest 3:00

SECONDARY
3 SETS
100′ Sled/Box Push
(HEAVY)
100′ Sled Drag (HEAVY)
-Rest 2:00 b/t Sets

ACCESSORY
NONE

Training Day 2

WARM-UP
EMOM x 6 (EZ)
Min 1 – :50 Crab Walk
Min 2- :50 Ski/Slam
Ball/Row
2 ROUNDS
:30 Scap Push-ups
2/2 TGU

MAIN
Bench Press
6 x 4 – 5
20×1
75% – 80% of 1RM
rest 3:00

SECONDARY
NONE

ACCESSORY
3 Sets
10 Barbell Pendlay Rows
-Rest 1:00 b/t Sets

Training Day 3

WARM-UP
AMRAP x 5 MINUTES
Tabata Bike
into..
2 ROUNDS
1:00 Plank
50′ Walking Lunges
into..
2 ROUNDS
2-3 Power Cleans
(moderate)*

MAIN
Deadlift
6 x 4 – 5
20×1
75% – 80% of 1RM
rest 3:00

SECONDARY
3 SETS
100′ DBall Carry
10 DBall Front Rack Reverse
Lunges
:45 Single Leg Sorenson
Hold (L/R)
-Rest 1:30 b/t

OPTIONAL ACCESSORY
NONE

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
For Time
50 Goblets Squats (Heavy)
50 DB Box Step Overs
50 GHDs

SECONDARY
For Time
50 DB Strict Presses (light)
50 Strict Pull-ups
50 Bench Presses
(moderate)
50 Ring Rows

ACCESSORY
NONE

Extra Conditioning

Monday

EMOM x 18 MINUTES
Min 1 – 6/6 Single Arm DB
Power Clean & Jerk
Min 2 – 10/8 Cal Bike
Min 3 – 12 V-Ups

Tuesday

ON A 16 MINUTE CLOCK…
Buy In: 200m Run
12 ROUNDS
12 DB Goblet Squats
9 Push-Ups
6 Ring Rows
Buy Out: 50 Sit-ups

Wednesday

AMRAP x 15 MINUTES
15/10 Cal Row
15 Wall Balls
OPTIONAL FINISHER
2-3 SETS
8 Rower Pike-Ups
24 Plank Med Ball Rolls

Thursday

EVERY 3:00 FOR 5 SETS
100m Run
8 Kettlebell Deadlifts
(Heavy)
10 Russian Kettlebell
Swings
12 Box Jump Overs
OPTIONAL FINISHER
1:00 KB Calf Smash (L/R)
Then…
2-3 SETS
10/10 KB Side Bends
10/10 KB or DB Upright Row

Friday

AMRAP x 16 MINUTES
12 DB Push Presses
60 Single-Unders/30
Double-Unders
12/10 Cal Bike
60 Single-Unders/30
Double-Unders
12 Alt Renegade Rows
60 Single-Unders/30
Double-Unders
12/10 Cal Bike

Saturday

PARTNER WORKOUT
TEAMS OF 2…
AMRAP x 8 MINUTES
P1 – 12/10 Cal Row
P2 – Max Double Kettlebell
Front Rack Hold
-Rest 2:00-
AMRAP x 8 MINUTES
P1 – 200m Run
P2 – AMRAP of 3 Kettlebell
Sumo Deadlift High Pulls +
3 Burpees
*Partner 1 is pace-setter in
both AMRAPs. Once P1
finishes, athletes switch.

Sunday

AMRAP x 16 MINUTES
20-16-12-8-4
Alt DB Suitcase Reverse
Lunges
Cal Bike
Devil’s Press
OPTIONAL FINISHER
2-3 SETS
40 Bodyweight Russian
Twists
20 DB Hollow Flutter Kicks
10 Glute Bridge-Ups (:02
pause at top)

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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
8:00 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