Workouts Of The Week: 12-24-2018

Large Group Training
CudaFit 45

Monday

WORKOUT
Station 1 – :30 On/:30 Off x 5 Sets
DB Curl & Press
-Rest 1:00-
Station 2 – :30 On/:30 Off x 5 Sets
Ring Rows
-Rest 1:00-
Station 3 – :30 On/:30 Off x 5 Sets
KB Lunge w/ Goblet Hold
-Rest 1:00-
Station 4 – :30 On/:30 Off x 5 Sets
Rowing Sprints
-Rest 1:00-
Station 5 – :30 On/:30 Off x 5 Sets
Ball Slams

Tuesday

5 Rounds
:45 On/:15 Off
Movement 1:  See-Saw KB Power Row
Movement 2: Speed Rope (Single/Double-Unders)
Movement 3: Plate Ground To Overhead
Movement 4: Burpee Broad Jump
Movement 5: DB Bent-over Reverse Fly
-Rest 1:00-

Wednesday

WORKOUT
3 Cycles
2 Sets Each Cycle/:40 On/:20 Off
Movement 1:  KB Goblet Squat
Movement 2: Devils Press
Movement 3: Box Jump
Movement 4: Hollow Hold
-Rest 1:30-

Thursday

STRENGTH
EVERY 1:30 x 7 SETS
3 Hang Power Clean

WORKOUT
AMRAP x 12 MINUTES
100 Meter Run
6 Power Cleans (95/65)
100 Meter Run
12 Ring Rows (Or 6 Pull-ups)

Friday

WORKOUT
3 Rounds
1:20 On/:40 Off
Movement 1:  Atomic Push-ups
Movement 2: Rowing (Pace Goal: M <2:00, F <2:10)
Movement 3: Wall Ball Shots
Movement 4: Plank Shoulder Tap
-Rest 1:30-

Saturday

WORKOUT
3 Rounds
Single Leg KB Deadlift (Alt 10 per side) x 1:40
-Transition :20-
Reverse Sled Drags (Shuttle to 50m) x 1:40
-Transition :20-
Speed Rope (Single/Dubs) x 1:40
-Transition :20-
Ring Assisted Pistol Squat x 1:40 (Or Goblet Squat Hold)

-Rest 2:00 after each round-

Sunday

WORKOUT
2 Rounds
DB Suitcase Box Step-ups x 3:00 (Switch arms every 10 reps)
-Transition :30-
Sit-ups x 3:00
-Transition :30-
Rowing x 3:00
-Transition :30-
Slow Bear Crawl x 3:00

-Rest 2:30 after each round-


Semi-Private Training
Build 60

Build Day 1 – Monday

Cycle 1 / Week 6 of 10 / Day 1

WARM-UP
4:00 Tabata Bike
2 Sets
10 Glute Bridges
5/5 Cossacks Squats (KB in Goblet)

MAIN
Back Squat
6×3; (1111); rest 3:00″

SECONDARY
Upper Push
E2MOM x 8 MINUTES
5 Push Presses*

*Increase loading each set

ACCESSORY
3 SETS
5/5 Rear Foot Elevated Split Squats

*DBs held at sides

Build Day 2 – Wednesday

Cycle 1 / Week 5 of 10 / Day 2

Cycle 1 / Week 6 of 10 / Day 2

WARM-UP
EMOM x 6 (EZ)
Min 1 – :50 Bear Crawl
Min 2- :50 Row

2 SETS
5 Burpees AFAP
-Rest as needed-

MAIN
Bench
2-2-4-2-2
-Rest 3:00 b/t sets-

SECONDARY
Upper Pull
3 SETS
Max Effort Strict Pull-up
-Rest 1:00-
10 Bent DB Over Rows
-Rest 1:00-”

ACCESSORY
3 SETS
1:00 Weighted Plank (tough)
-Rest 1:30 b/t sets-

Build Day 3 – Friday

Cycle 1 / Week 6 of 10 / Day 3

WARM-UP
1000m Row
(Every 15 Strokes, do 5 hard pulls)
into..
2-3 Sets
50′ Front Rack KB Carry
10 PVC Good Morning

MAIN
Deadlift
7×2; (85%); rest 3:00

SECONDARY
Finisher
EMOM x 8 MINUTES
Min 1 – 10 Sumo Stance Good Mornings
Min 2 – 5/5 SL KB RDL

ACCESSORY
NONE

Build Day 4 – Saturday

Cycle 1 / Week 6 of 10 / Day 4

WARM-UP
AMRAP x 10 MINUTES (EZ)
10 Cal Row
:20 Bar Hang
10 Cal Bike
50′ Spiderman Crawl

MAIN
Upper Hypertrophy
5 ROUNDS
10 Wide Grip Pull-ups
25 Barbell Curls (fast)
10 DB Floor Presses (tough)

SECONDARY
Lower Hypertrophy
3 SETS
5 Front Squats (70%)
10 Alternating KB Front Rack Lunges (tough)
-Rest 2:00-3:00 b/t sets-

ACCESSORY
AHAP
3 Sets
100′ KB Farmers Carry
100′ Front Rack KB Carry
-Rest as needed between sets-

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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