Large Group Training
CudaFit 45

Monday

WORKOUT

3 ROUNDS OF:

  1. :60 Single Arm DB Power Snatch
    :30 Rest
  2. :60 Burpee
    :30 Rest
  3. :60 KB Goblet Squat
    :30 Rest
  4. :60 Mountain Climber
    :30 Rest
  5. :60 Assault Bike
    :30 Rest

Rest Additional 1:30 B/T Rounds

Tuesday

sTRENGTH

3 SETS
8-14 Front Squats
-Rest 2:00 b/t Sets-
*Light to Moderate weight on FS. Athlete choice.

WORKOUT

3 SETS
20 Single Arm DB Cleans (60/40)
20 Single DB Front Rack Lunges
-Rest 1:00 b/t Sets

Wednesday

WORKOUT

5 ROUNDS OF:

  1. :40 Row
    :20 Rest
  2. :40 Plank Hold
    :20 Rest
  3. :40 Lunges/Jumping Lunge
    :20 Rest
  4. :40 Jump Rope
    :20 Rest
  5. :40 DB Strict Press
    :20 Rest

Rest Additional 1:00 B/T Rounds

Thursday

sTRENGTH

8-6-4-6-8
Close Grip Bench Press
-Rest 1:30 b/t Sets
Light to  moderate weight on Bench.

Workout

EMOM x 5 MINUTES
:20 MAX Cals Bike/Row
:40 Recovery Pace

-Rest 2:00-

EMOM x 5 MINUTES
:20 MAX Push-ups
:40 Recover and Shake Out

Friday

Workout

A. 5 SETS OF:

:30 Ring Rows
:30 Rest

-REST 1:00-

B. 5 SETS OF:

:30 Push-ups
:30 Rest

-REST 1:00-

C. 5 SETS OF:

:30 Row
:30 Rest

-REST 1:00-

D. 5 SETS OF:

:30 Sit-ups
:30 Rest

-REST 1:00-

E. 5 SETS OF:

:30 Slam Ball
:30 Rest

Saturday

Workout

2 ROUNDS OF:

  1. 2:00 Row
    :30 Rest
  2. 2:00 Assault Bike
    :30 Rest
  3. 2:00 Farmers Carry
    :30 Rest
  4. 2:00 Air Squat
    :30 Rest
  5. 2:00 Russian KB Swings
    :30 Rest

Rest Additional 1:00 B/T Rounds

Sunday

WORKOUT

5 SETS OF:

  1. 1:30 Row
    :30 Rest
  2. 1:30 Box Step-ups (Weighted)
    :30 Rest
  3. 1:30 Burpees
    :30 Rest
  4. 1:30 Jump Rope
    :30 Rest
  5. 1:30 Devil’s Press
    :30 Rest

Rest Additional 1:00 B/T Rounds

GROUP TRAINING SCHEDULE

*Times may vary on Holidays

MON & FRI

5:45 AM – LIFT 45
7:15 AM – LIFT 45
8:45 AM – BURN 45
9:30 AM – LIFT 45
10:15 AM – BURN 45

4:15 PM – LIFT 45
5:00 PM – LIFT 45
5:45 PM – BURN 45
6:30 PM – LIFT 45
7:15 PM – BURN 45

WED

5:45 AM – LIFT 45
7:15 AM – LIFT 45
8:45 AM – BURN 45
9:30 AM – LIFT 45
10:15 AM – BURN 45

4:15 PM – LIFT 45
5:00 PM – LIFT 45
5:45 PM – BURN 45
6:30 PM – LIFT 45
7:15 PM – MOBILITY

tUE & THUR

7:15 AM – LIFT 45
8:00 AM – BURN 45
8:45 AM – BURN 45
9:30 AM – LIFT 45

4:15 PM – LIFT 45
5:00 PM – LIFT 45
5:45 PM – BURN 45
6:30 PM – LIFT 45
7:15 PM – MACEFIT

SAT

9:00 AM – LIFT 45
9:45 AM – BURN 45
10:30 AM – BARBELL FOUNDATIONS
11:15 AM – BURN 45
12:00 PM – MOBILITY

SUN

10:30 AM – BURN 45
11:15 AM – LIFT 45

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