Large Group Training
CudaFit 45

Monday

WORKOUT

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

  1. Wall Ball Shots
  2. Box Jumps
  3. Burpees
  4. Assault Bike
  5. DB Reverse Lunge

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

10 MINUTES TO BUILD TO…
2/2 Turkish Get-up (R/L)*
*Keep weight moderate and movement perfect.

WORKOUT

3 ROUNDS FOR TIME
50 Plate Hops
40 Russian KB Swing (53/35)
Run 200m

Wednesday

WORKOUT

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

A. DB Goblet Squat

B. KB Gorilla Row

C. Row

D. Hanging Knee Raise/Sit-ups

E. Slam Balls

Thursday

WARM UP

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

WORKOUT

“CARDIO HEAVEN”
FOR TIME
50 Plate Ground to OH
(45/35)
1000m Row
800m Run
50/40 Cal Bike
50 Plate Ground to OH
-20:00 Cap

Friday

Workout

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

  1. DB Floor Press
  2. Pike Hold/Plank
  3. Row
  4. KB Farmers Carry
  5. Box Jump/Step-up

Rest Additional :30 B/T Rounds

Saturday

Workout

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

  1. KB Deadlift
  2. Hollow Hold
  3. Row
  4. Air Squat
  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. Row
  3. Sit-up
  4. Assault Bike
  5. KB Sumo Deadlift High Pull

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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