Workouts Of The Week: 12-17-2018

Large Group Training
CudaFit 45

Monday

WORKOUT
Station 1 – :20 On/:20 Off x 10 Sets
Ring Row/Pull-up
-Rest 1:30-
Station 2 – :20 On/:20 Off x 10 Sets
Burpee
-Rest 1:30-
Station 3 – :20 On/:20 Off x 10 Sets
Lateral Box Step-over
-Rest 1:30-
Station 4 – :20 On/:20 Off x 10 Sets
Ab Wheel/Plank Up-Down

Tuesday

STRENGTH
EVERY 1:30 x 8 SETS
5 Strict Presses

*Start light and build to moderate

WORKOUT
AMRAP x 14 MINUTES
12/8 Cal Row
10 Russian Kettlebell Swings (53/35)
8/8 SA DB Push Presses (35/20)

Wednesday

WORKOUT
6 Rounds
:40 On/:20 Off
Movement 1:  Alt SA DB Power Clean
Movement 2: Single/Double-Unders
Movement 3: Sumo KB Deadlift (Single or Double KB)
Movement 4: Medball Russian Twist
-Rest 1:00-

Thursday

STRENGTH
EVERY 2:00 x 6 SETS
2 Front Squats

*Moderate loading

WORKOUT
20-15-10
Goblet Squats (53/35)
30-20-10
Alt SA DB Snatches (35/20)

Friday

WORKOUT
5 Rounds
:60 On/:20 Off
Movement 1:  10 DB Bench Press + 10 Push-ups
Movement 2: Rowing (Pace Goal: M <2:00, F <2:10)
Movement 3: Mountain Climber
Movement 4: Medball Run (Shuttles to 50m)
-Rest 1:00-

Saturday

WORKOUT
3 Rounds
KB Farmers Deadlift (3″ Deficit) x 1:40
-Transition :20-
Sled Drags (Shuttle to 50m) x 1:40
-Transition :20-
Burpee Broad Jump x 1:40
-Transition :20-
Hollow Rock x 1:40

-Rest 2:20 after each round-

Sunday

WORKOUT
2 Rounds
Single/Double-unders x 3:00
-Transition :30-
Plank x 3:00
-Transition :30-
Rowing x 3:00
-Transition :30-
Double Overhead KB Carry (Shuttles to 50m) x 3:00

-Rest 2:30 after each round-


Semi-Private Training
Build 60

Build Day 1 – Monday

Cycle 1 / Week 5 of 10 / Day 1

WARM-UP
AMRAP x 6 MINUTES (EZ)
10 Cal Bike
50′ Spiderman Crawl
50′ Farmers Carry (with KBs*)

Then…
3 Sets
:30 Active sit at bottom of squat with single
KB in goblet position.

MAIN
Dual Kettlebell Front Squat
3×12; (3111); Moderate weight;
-Rest as needed b/t sets-

SECONDARY
Upper Push + Core
3 SETS
:30 Ring FLR (or plank on hands/DBs/parallettes)
12 Total Alternating KB Floor Press in Glute Bridge
-Rest as needed b/t sets-

ACCESSORY
Single Leg
EMOM x 6 MINUTES
Min 1 – 6 Split Squats (2111)(Right)
Min 2 – 6 Split Squats (2111) (Left)
*DB held at sides (Moderate Weight)

Build Day 2 – Wednesday

Cycle 1 / Week 5 of 10 / Day 2

WARM-UP
EMOM x 6 MINUTES (EZ)
Min 1 – :50 Row
Min 2 – :50 Bear Crawl (butt low)
Min 3 – :50 Deadbugs (keep lower back to the ground)

2 ROUNDS for quality
10-15 Banded External Rotations (L/R)
(Keep elbow tight to the side. Slow and controlled here)
10-15 Banded Pull-Aparts

MAIN
EMOM x 10 MINUTES
5 Behind the Neck Standing Military Presses (2111)*
*Moderate weight

SECONDARY
Upper Pull
EMOM x 8 MINUTES
Min 1 – :20 Single Arm Top of Ring Row hold (L/R)
Min 2 – 50′ Double KB Front Rack Carry (Tough)*
*Good position/posture. Shoulders back!

ACCESSORY
Core
2 Sets
1:00 Hollow Hold
1:00 Rest

Build Day 3 – Friday

Cycle 1 / Week 5 of 10 / Day 3

WARM-UP
4 MINUTES Tabata Row

3 SETS
1:00 Plank
10 Banded Pull Throughs
-Rest as needed b/t sets-

MAIN
3 SETS
100′ BOX Push (or sled)
5-10 Partner Glute Ham Raises
-Rest as needed b/t sets-

SECONDARY
2 SETS
8/8 Single Leg Barbell RDL (2111)
10 Single Leg Banded Hamstring Curls (51×1) (L/R)

ACCESSORY
NONE

Build Day 4 – Saturday

Cycle 1 / Week 5 of 10 / Day 4

WARM-UP
AMRAP x 10 MINUTES (EZ)
200m Run
50′ Duck Walk
20 Scap Push-ups
20 Lunges

MAIN
Upper Hypertrophy
EMOM x 15 MINUTES (For Quality)
Min 1 – 8 Ring Rows
Min 2 – 8 Push-ups
MIn 3 – 8 OH Tricep Ext.

SECONDARY
Lower Hypertrophy
4 ROUNDS (For Quality)
10 Revese Lunges (DBs held at sides)
:45 Wall-sit

ACCESSORY
Core
3 SETS
30 Russian Twists*
30 Mountain Climbers
:20 Hanging L-sit hold (or knee raise)
-Rest 1:30 Between Sets-

*Each time the athlete touches the ground, it counts as one rep.

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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