Large Group Training
CudaFit 45

Monday

WORKOUT

4 ROUNDS OF:

  1. :40 Goblet Squat
    :20 Rest
  2. :40 Wall Ball
    :20 Rest
  3. :40 Flutter Kicks
    :20 Rest
  4. :40 Assault Bike
    :20 Rest
  5. :40 Wall Sit
    :20 Rest

Rest Additional 1:00 B/T Rounds

Tuesday

WARM UP

AMRAP x 5 MINUTES (upgrade mov’t @ 2:30)
5 Up-Downs – Burpees
5 Plate Presses – Plate G2OH
5 Step-ups – Box Jumps

STRENGTH

10-8-6-10-8-6
Strict Press
@Light-Moderate
-Rest 1:00- b/t Sets

WORKOUT

FOR TIME
50 Lunges
35 DB Strict Presses (35/30)
20 Box Jumps (30/24)
35 DB Strict Presses
50 Lunges

Wednesday

WORKOUT

3 ROUNDS OF:

  1. :60 KB Suitcase Deadlift
    :30 Rest
  2. :60 Burpees
    :30 Rest
  3. :60 Box Jump/Step-up
    :30 Rest
  4. :60 Reverse Lunges (Weighted)
    :30 Rest
  5. :60 Plank Hold
    :30 Rest

Rest Additional 1:30 B/T Rounds

Thursday

WARM UP

4 ROUNDS (Alt. movements every :15)
Jumping Jacks
Groiners
Boot Strappers
Plank Push-ups
-Rest-

HERO WORKOUT


“LOREDO”
6 ROUNDS FOR TIME
24 Air Squat
24 Push-ups
24 Walking Lung

Friday

Workout

A. 5 SETS OF:

:30 DB Clean & Push Press
:30 Rest

-REST 1:00-

B. 5 SETS OF:

:30 Row
:30 Rest

-REST 1:00-

C. 5 SETS OF:

:30 Mountain Climbers
:30 Rest

-REST 1:00-

D. 5 SETS OF:

:30 KB Sumo Deadlift High Pull
:30 Rest

-REST 1:00-

E. 5 SETS OF:

:30 Assault Bike
:30 Rest

Saturday

Workout

4 ROUNDS OF:

  1. :30 Ring Row
    :30 Rest
  2. :30 Lunges
    :30 Rest
  3. :30 Row
    :30 Rest
  4. :30 Hollow Hold
    :30 Rest
  5. :30 Assault Bike
    :30 Rest

Rest Additional 1:00 B/T Rounds

Sunday

WORKOUT

4 ROUNDS OF:

  1. :40 DB Romanian Deadlift
    :20 Rest
  2. :40 KB Swings
    :20 Rest
  3. :40 Push-ups
    :20 Rest
  4. :40 Row
    :20 Rest
  5. :40 Russian Twist
    :20 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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