Large Group Training
CudaFit 45

Monday

WORKOUT

CYCLE STATIONS
:40 Work/ :20 Transition
5 ROUNDS:

  1. Lunges
  2. Ring Row
  3. Assault Bike
  4. DB Snatches
  5. Burpees

Rest Additional 1:00 B/T Rounds

Tuesday

WARM UP

200m Team Jog
Then…
2-3 Rounds, EZ Effort
7 KB Deadlift
7 DBL KB Russian Swing
7 Up Downs
7/7 Single Arm KB Strict Press (other KB is held in Front Rack)

STRENGTH/SKILL

7 MINUTES TO BUILD TO…
5-Rep DBL KB Thruster
(Moderate)

WORKOUT

75 DBL KB Thrusters
(Athlete Choice)
*Top of each minute, not
including 3-2-1 go, complete
3 Up-Downs.
-15:00 Hard Cap

Wednesday

WORKOUT

STATIC STATIONS
:30 Work/ :30 Rest
Complete 5 Sets at each station
Rest Additional 1:00 B/T Stations

A. DB Press

BKB Sumo Deadlift

C. Row

D. Box Step-ups

E. Push-ups

Thursday

WARM UP

2 ROUNDS
100m Run
6 Push-ups
6 Up-Down + Broad Jumps
6 Inch worms (no push-up, slow and controlled!)

Strength/skill

3 SETS
20 Alt. V-ups
40 Russian Twists
20 Hanging Knee Raises
-1:30 Rest b/t Sets

WORKOUT

400m Run
into…
5 ROUNDS
10/8 Cal Bike
12/10 Cal Row
into…
400m Run

Friday

Workout

CYCLE STATIONS
:30 Work/ :30 Transition
5 ROUNDS:

  1. DB Reverse Lunge
  2. DB Curls
  3. Assault Bike
  4. Ring Rows
  5. Box Jump/Step-up

Rest Additional :30 B/T Rounds

Saturday

Workout

CYCLE STATIONS
:60 Work/ :30 Transition
3 ROUNDS:

  1. Russian KB Swings
  2. DB Goblet Squat
  3. Row
  4. Slam Ball
  5. Assault Bike

Rest Additional 1:30 B/T Rounds

Sunday

WORKOUT

CYCLE STATIONS
1:30 Work/ :30 Transition
3 ROUNDS:

  1. SA DB Cleans
  2. KB Goblet Lunge
  3. Tuck-up/Sit-up
  4. Assault Bike
  5. Plank Hold

Rest Additional 1:00 B/T Rounds

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

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