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. KB Goblet Squat

B. DB Step-ups

C. Row

D. Ring Row

E. Plate Hops

Tuesday

STRENGTH

Hang Power Snatch: 5 Sets x 3 Reps
*Keep loads light to
moderate and focus on
perfect mechanics

WORKOUT

FOR TIME
3-6-8-10-12-10-8-6
Toes to Bar
Alt. DB Power Snatch (45/30)
*10/8 Cal Bike after each
full Set.

Wednesday

WORKOUT

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

  1. Wall Ball Shots
  2. KB Sumo Deadlift High Pull
  3. Box Jump
  4. DB Push Press
  5. Row

Rest Additional 1:00 B/T Rounds

Thursday

STRENGTH

EMOM x 12 MINUTES*
MIN 1 – :45 Alt. Hammer Curls
MIN 2 – :45 DB Floor Press
MIN 3 – :45 Hollow Body Flutter Kicks

WORKOUT

4 ROUNDS FOR TIME
400m Run
20 Burpees
10 Pull-ups
-16:00 Cap

Friday

Workout

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

  1. Medball Squats
  2. KB Swings
  3. Row
  4. Slam Ball
  5. Assault Bike

Rest Additional 1:30 B/T Rounds

Saturday

Workout

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

  1. DB Push Press
  2. KB Farmers Carry
  3. Row
  4. Hollow Hold
  5. Assault Bike

Rest Additional 1:00 B/T Rounds

Sunday

WORKOUT

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

  1. Plate Ground To Overhead
  2. Push-ups
  3. Up-Downs
  4. KB Sumo Deadlifts
  5. Mountain Climbers

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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