Workouts Of The Week: 12-31-2018

Large Group Training
CudaFit 45

Monday
9AM & 10AM

WORKOUT
Station 1 – :20 On/:20 Off x 8 Sets
Sandbag Back Squat
-Rest 1:00-
Station 2 – :20 On/:20 Off x 8 Sets
Row
-Rest 1:00-
Station 3 – :20 On/:20 Off x 8 Sets
Burpees
-Rest 1:00-
Station 4 – :20 On/:20 Off x 8 Sets
Russian Twists
-Rest 1:00-
Station 5 – :20 On/:20 Off x 8 Sets
Jumping Lunges

11AM

WORKOUT
FOR TIME
“ELIZA-PLUS”
27-21-15-9
Power Clean (135,95)|(95,65)
Ring Dip or HR Push-up

Tuesday

2 Rounds
2:00 On/1:00 Off

  1. Row
  2. Sled Pull
  3. Ball Slams
  4. Alt Single Arm Ring Rows
  5. Straight Arm Plank

Wednesday

WORKOUT
3 Rounds
:40 On/:20 Off

  1. 50m Shuttle Sprints
  2. Speed Rope (Singles or Dubs)
  3. Double KB Deadlifts
  4. Alternating Single Arm DB Snatch
  5. 50m Shuttle Sprints
  6. Speed Rope (Singles or Dubs)
  7. Double KB Deadlifts
  8. Alternating Single Arm DB Snatch

-Rest 2:00-

Thursday

STRENGTH
EMOM x 10 MINUTES
6 DB Floor Press

WORKOUT
7 SETS
8 Push-ups
8 Russian Kettlebell Swing (53/35)
8 Burpees
-Rest :30 Between sets-

Friday

WORKOUT
4 Rounds
1:00 On/:20 Off

  1. Alternating DB Power Clean
  2. Box Jump or Step-up
  3. KB Sumo Deadlift High Pull
  4. Sledge Hammer

-Rest 2:00-

Saturday

WORKOUT
5 Rounds
:40 On/:20 Off

  1. Renegade Rows
  2. KB Swings
  3. Wall Ball Shot
  4. Mountain Climbers

-Rest 1:00-

Sunday

WORKOUT
2 Rounds
3:00 On/1:00 Off

  1. Wall-sit
  2. Farmers Carry
  3. Row
  4. Bear Crawl + Reverse Bear Crawl

Private Training

Cycle 1 / Week 7 of 10 / Day 1

WARM-UP
4:00 Tabata Bike
2 ROUNDS
8/8 SL Glute Bridges
5/5 High Box Step-ups

Then…
3 Sets
50m Sprint (Run)
*Build each set. Start Mod. End 90%.
-Rest as needed b/t-

MAIN
Back Squat
5×2; (1111); rest 3:00-4:00

SECONDARY
Upper Push
EMOM x 10 MINUTES
3 Strict Presses
*Increase loading each set

ACCESSORY
3 SETS
5/5 Rear Foot Elevated Split Squats

*DBs held at sides

Cycle 1 / Week 7 of 10 / Day 2

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

2 ROUNDS
:30 L/R Star Plank
3/3 SA DB Push Presses (moderate/tough)

MAIN
Bench
1-2-3-3-2-1
-Rest 3:00 b/t sets-

SECONDARY
Upper Pull
4 SETS
5 Weighted Wide Grip Pull-ups
-Rest 1:30-
5 Supinated Gip Bent Over Rows
-Rest 1:30-

ACCESSORY
3 SETS
:30 Weighted Hollow Hold
-Rest 1:30 b/t sets-

Cycle 1 / Week 7 of 10 / Day 3

WARM-UP
ARMAP x 5 MINUTES
100m Run
100m Row

into..
2 ROUNDS
50′ Front Rack KB Carry
into..

2 ROUNDS
2-3 Power Cleans (moderate)*

MAIN
Deadlift
4×2; (90%); rest 3:00 – 4:00

SECONDARY
3 SETS
5/5 SL KB RDL (tough sets)
-Rest 1:00 b/t sets-

ACCESSORY
NONE

Cycle 1 / Week 7 of 10 / Day 4

WARM-UP
AMRAP x 10 MINUTES (EZ)
200m Run
10 Box Step-ups
10 Yoga Push-ups
:30 Chin Over Bar Hold

MAIN
Upper Hypertrophy
5 ROUNDS
5 Bent Over Rows
5 Weighted Chin-ups
10 DB Bench Presses (tough)

SECONDARY
Lower Hypertrophy
3 SETS
5 Front Squats (75%)
10 KB Front Rack Box Step-ups
-Rest 2:00-3:00 b/t sets-

ACCESSORY
Accumulate 3 min in a plank

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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