Large Group Training
CudaFit 45

Monday

WORKOUT

4 ROUNDS OF:

  1. :40 DB Push Press
    :20 Rest
  2. :40 Hang DB Clean
    :20 Rest
  3. :40 Lunges
    :20 Rest
  4. :40 Row
    :20 Rest
  5. :40 Goblet Squat
    :20 Rest

Rest Additional 1:00 B/T Rounds

Tuesday

WARM UP

With a single light-moderate KB…
AMRAP x 6 MINUTES
7/7 Single Arm Russian KB Swings
5/5 Single Arm KB Shoulder Press
3 Push-up to Down Dog

STRENGTH

8-6-4-8-6-4
Strict Press @ Moderate-Heavy
-Rest 1:00 b/t Sets

WORKOUT

10-20-30-40-30-20-10
Double Unders
5-10-15-20-15-10-5
Kettlebell Swings (53/35)

Wednesday

WORKOUT

3 ROUNDS OF:

  1. :60 Assault Bike
    :30 Rest
  2. :60 Mountain Climbers
    :30 Rest
  3. :60 KB Swing
    :30 Rest
  4. :60 Box Step-ups
    :30 Rest
  5. :60 Ring Rows
    :30 Rest

Rest Additional 1:30 B/T Rounds

Thursday

WARM UP

TABATA
8 SETS (:20 ON / :10 OFF)*
Single Unders
*Steadily progress athletes through to Double Unders each round.

THEN…

3 ROUNDS
10 KB Front Rack Reverse Lunges
10 Med Ball Thrusters

STRENGTH

EVERY 3:00 FOR 4 SETS
10 Tempo Box Dips or Ring Dips (3111)
:30 L-Hang Hold
15 Tempo Banded Face Pulls (2111)

WORKOUT

“TABATA”
8 SETS, :20 WORK / :10 REST
TABATA 1 – Push-ups
TABATA 2 – Hollow Hold
TABATA 3 – Mountain Climbers*

-Rest 1:00 b/t Tabatas-

*Mountain Climbers should be performed with knee touching the elbow.

Friday

Workout

4 ROUNDS OF:

  1. :30 DB Strict Press
    :30 Rest
  2. :30 Sit-ups
    :30 Rest
  3. :30 Row
    :30 Rest
  4. :30 Jump Squat/Air Squat
    :30 Rest
  5. :30 Hollow Rocks
    :30 Rest

Rest Additional 1:00 B/T Rounds

Saturday

Workout

4 ROUNDS OF:

  1. :40 Assault Bike
    :20 Rest
  2. :40 Plank
    :20 Rest
  3. :40 Burpee
    :20 Rest
  4. :40 Row
    :20 Rest
  5. :40 Wall Ball
    :20 Rest

Rest Additional 1:00 B/T Rounds

Sunday

WORKOUT

A. 5 SETS OF:

:30 Alt DB Snatch
:30 Rest

-REST 1:00-

B. 5 SETS OF:

:30 KB Deadlift
:30 Rest

-REST 1:00-

C. 5 SETS OF:

:30 Assault Bike
:30 Rest

-REST 1:00-

D. 5 SETS OF:

:30 DB Bent Over Rows
:30 Rest

-REST 1:00-

E. 5 SETS OF:

:30 Row
:30 Rest

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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