Large Group Training
CudaFit 45

Monday

WORKOUT

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

A. Wall Ball Front Squats

B. KB Swings

C. Row

D. V-ups/Sit-ups

E. Wall Sit Holds

Tuesday

WARM UP

4 ROUNDS*
10 Alt. Step-ups – 7 Box Jumps
5/5 SA KB Strict Press – 7/7 SA Push Press
10 KB DL – 7 KB Sumo DL
10 KB Upright Row – 7 KB SDHP
*Switch your movements after 2 rounds.

STRENGTH

EMOM x 15 MINUTE*
MIN 1 – :30 Max SA KB Strict Press (R)
MIN 2 – :30 Max SA KB Strict Press (L)
MIN 3 – 12 KB Upright Row
*Keep weight light on strict press, use a heavier bell if able for the upright row.

WORKOUT

“DOUBLE AMRAP”
AMRAP x 5 MINUTES
3/3 SA KB Push Press (53/35)
6 KB SDHP
5 Box Jumps (20′)

-Rest 2:00-

AMRAP x 5 MINUTES
3/3 SA KB Push Press (53/35)
6 KB SDHP
5 Box Jumps (20′)

Wednesday

WORKOUT

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

  1. KB Deadlifts
  2. Burpees
  3. Plate Hops
  4. Row
  5. Assault Bike

Rest Additional 1:00 B/T Rounds

Thursday

WARM UP

Coaches Choice

STRENGTH

3 SETS
7/7 DB Snatch
7/7 DB OH Lunge
-Rest 1:30 b/t Sets

WORKOUT

AMRAP x 14 MINUTES
10-9-8-7-6-5-4-3-2-1*
Strict Pull-ups
Push-ups
*100m Run after each full round.

Friday

Workout

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

  1. Wall Balls
  2. Row
  3. Weighted Box Step-up
  4. Assault Bike
  5. Mountain Climbers

Rest Additional 1:30 B/T Rounds

Saturday

Workout

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

  1. DB Power Cleans
  2. KB Lunges
  3. Row
  4. Burpee
  5. Assault Bike

Rest Additional :30 B/T Rounds

Sunday

WORKOUT

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

  1. Farmers Carry
  2. Banded Plank Hold
  3. Row
  4. Slam Ball
  5. Assault Bike

Rest Additional 1:00 B/T Rounds

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1 Class: $20
1 Week: $45
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1015 W. Newport Center Drive, Deerfield Beach, FL 33442

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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