Workouts Of The Week: 12-3-2018

Large Group Training
CudaFit 45

Monday

STRENGTH
1RM
Weighted Pull-up
Mod 1: Max reps on lightest band
Mod 2: 4 x 10 Ring Rows

MAX REPS
Strict Pull-ups (Ring Rows)

WORKOUT
5 ROUNDS
12 Box Jumps Overs (24/20)
8 Burpees
6 Pull-ups
-Rest 1:00-

Tuesday

STRENGTH
3 SETS
8 Push Press (Bar or DB)
-Rest 1:30-

WORKOUT
FOR TIME
20 DB Push Press (35/20)
75 Single/Double Unders
20 Box Step-overs (20″) | (35/20)
300 Meter Run
20 Box Step-overs (20″)
75 Single/Double Unders
20 DB Push Press

Wednesday

STRENGTH
10 MINUTES TO ESTABLISH…

3RM Back Squat

WORKOUT
3 Sets
AMRAP x 3 MINUTES
9 Hanging Knee Raise (K2E, T2B)
6 DB Front Rack Lunges (30/20lbs)
-Rest 1:00-

Thursday

STRENGTH/PREP
5 Sets
3 Deadlifts + 2/2 SA DB Hang Power Cleans
-Rest 1:30 Between Sets-

Build to heavier then workout weight.

WORKOUT
EMOM x 15 MINUTES
Min 1 – 200m Run*
Min 2 – 5 Deadlifts (135/95lbs) + 3/3 SA DB Hang Power Cleans (50/35lbs)
Min 3 – Rest

*Modify to distance that can be finished in :50

Friday

STRENGTH
EMOM x 10 MINUTES
Min 1 – 5/5 Single Arm DB Bench Presses
Min 2 – 10 Bent Over Rows

WORKOUT
For Time
800m Run
500/400m Row
800m Run

Saturday

STRENGTH
4-4-4-4-4
Deadlift (3111) *:03 down

-Rest 1:30 Between Sets-

WORKOUT
28-21-15-9
Deadlifts (155/105)
Hand Release Push-up

Sunday

STRENGTH
3 SETS
20 Glute Bridges
6/6 DB Split Squat*
:30 Side Plank (L/R)

-Rest 1:30-
*DBs Held at Sides

WORKOUT
AMRAP x 12 MINUTES (Moderate pace)
18/12 Cals Row
20 Body-Weight Lunges
:20 Single Arm Top of Ring Row Hold (L/R)

*This workout is about movement quality!


Semi-Private Training
Build 60

Build Day 1 – Monday

Cycle 1 / Week 3 / Day 1

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

Then…
3 Sets
50m Sprint (Run)
*Build each set. Start Mod. End 90%.

MAIN
Back Squat
4×8; (3111); rest 2:00

SECONDARY
Upper Push
3 SETS
10 Ring Push-ups
15 DB OH Tricep Extension
:30 Banded Tricep Extensions
-Rest 1:30-

ACCESSORY
Single Leg
Every 2:00 x 4 Sets
50′ KB Front Rack Lunges (tough)

Build Day 2 – Wednesday

Cycle 1 / Week 3 / Day 2

WARMUP
EMOM x 6 (EZ)
Min 1 – Slam Ball
Min 2- Row

20 Shoulder Taps (top of push-up)
20 Banded Face Pulls

2 SETS
3 Plyo Push-ups*
-Rest as needed-

*You will do a push up and try and ‘jump’ your hands off of the ground. Sub with weighted push-ups.

MAIN
Incline Bench
2-4-6-8-10

SECONDARY
Upper Pull
4 SETS
5-10 Pendlay Rows
50′ Hand Over Hand Sled Pull
5 Wide Grip Strict Pull-ups

ACCESSORY
2 SETS
:30 Side Plank (L/R)
1:00 Rest
:30 Weighted Hollow Hold
1:00 Rest

Build Day 3 – Friday

Cycle 1 / Week 3 / Day 3

WARMUP
1000m Row
(Every 15 Strokes, do 5 hard pulls)
into..
2-3 Sets
50′ Front Rack KB Carry
10 Hip Extension
into..
3 MINUTES to find…
MAX Height Box Jump

MAIN
Deadlift
8×4; (75%); rest 1:30-2:00

SECONDARY
Finisher
2-3 SETS
50′ Sled Push (HEAVY)
50′ Reverse Sled Pull (HEAVY)

*If no sleds, do heavy box push or barbell back rack walk (forward only)
-Rest 1:30-

ACCESSORY
None

Build Day 4 – Saturday

Cycle 1 / Week 3 / Day 4

WARMUP
AMRAP x 10 MINUTES (EZ)
10 Cal Row
:30 Bar Hang
10 Cal Bike
50′ Bear Crawl
10 Jumping Air Squats

MAIN
Upper Hypertrophy
15-12-9
Strict Ring Dips
Feet Elevated Ring Rows
Behind the Neck Strict Press

-Rest 2:00-

Repeat!

SECONDARY
Lower Hypertrophy
3 SETS
15 Front Squats (50-60%)
-Rest 1:30-

ACCESSORY
Core
EMOM x 4 MINUTES
Min 1 – 50′ Heavy Sandbag Carry
Min 2 – 6 Reverse Sandbag Lunges

 

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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