Workouts Of The Week: 5-28-2018

Monday

Memorial Day Workout
Workouts at 9:00 am, 10:00 am & 11:00 am

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Intermediate Scaling:
Complete as many rounds in 30 minutes of:
400 Meter Run
30 Air Squats
20 Push-ups
10 Pull-ups

Beginner Scaling:
Complete as many rounds in 20 minutes of:
200 Meter Run
15 Air Squats
10 Push-ups
10 Ring Rows or 5 Pull-ups

Tuesday

Strength

Warm-up & Movement Demo 0:00-10:00

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Rear Foot Elevated Single Leg Deadlifts x 8-10 reps @ slow tempo (Left Leg)
Station 2 –  Rear Foot Elevated Single Leg Deadlifts x 8-10 reps @ slow tempo (Right Leg)
Station 3 – Seated Dumbbell Press x 8-10 reps
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)

B.
Take 10-15 minutes to cycle through and practice various gymnastics elements that you need to work on.
1) Handstand Holds or Walks (freestanding or supported) x 60-90 seconds
2) L-Sits, Tuck-sits or Hollow Holds x 30-60 seconds
3) Bar Muscle-up, Band Assisted Bar Muscle-up, Scap Pull-up

Wednesday

Endurance

Warm-up & Movement Demo 0:00-10:00

A.
Complete as many rounds and reps as possible in 10 minutes of:
40 Double-Unders or 80 Single-Unders
20 Alternating Single-Arm Dumbbell Snatches (50/30 lbs)
10 Handstand Push-Ups

B.
Against a two-minute running clock, complete:
3 Dumbbell Hang Cleans
6 Dumbbell Shoulder to Overhead
9 Front Racked Dumbbell Squats
Max Reps of Burpees

Rest 2 minutes between sets, and complete a total of four sets. Recommended Loads – 50/30 lbs.

Thursday

Strength

Warm-up & Movement Demo 0:00-15:00

A.
Every 3 minutes, for 30 minutes (10 sets) of:
Back Squat x 3 reps
Dumbbell Hammer Curl x 10 reps (each arm)
Ab-Wheel Roll Out x 6 Reps or 15 Sit-ups

Friday

Endurance

Warm-up & Movement Demo 0:00-15:00

A.
“Baseline Interval Test”
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10′)

Saturday

Strength

Warm-up & Movement Demo 0:00-10:00

A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1.1
(rest 5-10 seconds between singles)

Build over the course of the 10 sets.

Beginners should be practicing technique on the snatch for 20 minutes:

  1. High Hang Power Snatch
  2. Hang Power Snatch
  3. Power Snatch
  4. Power Snatch + Overhead Squat

B.
Every 2 minutes, for 10 minutes (5 sets):
Dumbbell Bench Press x 8-10 reps
Single Arm Dumbbell Row x 8-12 reps (each arm)

Sunday

Endurance

Warm-up & Movement Demo 0:00-10:00

Every 8 minutes, for 32 minutes (4 sets) for times:
30/24 Calories of Rowing
20 Reverse Lunge with Kettlebells
300 Meter Run

Workouts Of The Week: 5-21-2018

Monday

Endurance

Warm-up & Movement Demo 0:00-10:00

A. Speed Test
Time Cap: 15 Minutes
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:
Kettlebell Swings
Goblet Squats
Push-Ups

B.
Complete as many reps in 10 minutes of:
200 Meter Run
100 Mountain Climbers

Tuesday

Strength

Warm-up & Movement Demo 0:00-10:00

A.
Every 2 minutes, for 32 minutes (4 sets of each):
Station 1: Weighted Pull-up x 3-5 reps
Station 2: Nose-to-Wall Handstand Hold x 60 seconds
Station 3: Single-Arm Dumbbell Row x 8 reps each arm
Station 4: Bulgarian Split Squats x 20 reps each leg

Modifications:
Station 1: 10 Banded Pull-ups or 20 Ring Rows
Station 2: Piked Hold on Box

Wednesday

Endurance

Warm-up & Movement Demo 0:00-10:00

A.
Every minute, for 30 minutes, (6 sets) of:
Minute 1 – 200/150 Meters of Rowing
Minute 2 – 10 Alternating Reverse Lunges with KBs/DBs
Minute 3 – 12 Box Jumps or Step-ups
Minute 4 – 45 Second Russian Twists
Minute 5 – Rest

Thursday

Strength

Warm-up & Movement Demo 0:00-10:00

A.
Every 2 minutes, for 10 minutes, (5 sets) of:
Push Press x 4-5 reps

Build to today’s heavy 4-5 reps.

B.
Every 90 seconds, for 18 minutes, (3 sets) of:
1. Dumbbell Bench Press x 8-10 reps
2. Side Plank Hold Right x 45 seconds
3. Side Plank Hold Left x 45 seconds
4. Supinated-Grip Bent-Over Barbell Row x 8 reps

Friday

Endurance

Warm-up & Movement Demo 0:00-10:00

A.

House Of Cardio  – 30 Minutes
Hearts ♥️ –
12 Dumbbell Snatches
Diamonds ♦️ – 
15 Burpees
Clubs ♣️ –
15 Kettlebell Swings
Spades ♠️ –
24 V-Ups or Sit-ups
Joker  –
600 Meter Run

Saturday

Strength

Warm-up & Movement Demo 0:00-10:00

A.
Every two minutes, for 28 minutes (4 sets) of:
Station 1 – Deadlift x 8-10 reps
Station 2 – Right-Arm DB Press x 8-10 reps
Station 3 – Left-Arm DB Press x 8-10 reps
Station 4 – Strict Toes to Bar or Hanging Leg Raises x 8-10 reps

Sunday

Endurance

Warm-up & Movement Demo 0:00-15:00

A.
For time:
Row 1000 Meters

Then…

21-15-9
Dumbbell Thrusters 30/15
Pull-ups

Workouts Of The Week: 5-14-2018

Monday

Endurance

A.
Complete as many rounds and reps as possible in 16 minutes of:
5 Strict Handstand Push-Ups
10 Ring Dips
15 Push-Ups
30 Double-Unders

Rest 4 minutes

Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Handstand Push-Ups
10 Ring Dips
15 Push-Ups
30 Double-Unders

Modifications:
HSPU – Piked Push-up, DB Push Press x 10 reps
Dubs – Singles x 50 reps

Tuesday

Strength

A.
In 15 minutes build to a 1 Rep Max on Bench Press

B.
Every 90 seconds, for 12 minutes (2 sets) of:
Station 1 – Single Arm DB Press (right) x 8 reps
Station 2 – Single Arm DB Press (left) x 8 reps
Station 3 – Supinated-Grip Bent-Over Barbell Row x 8 reps
Station 4 – Hollow Hold x 30-45 seconds

Wednesday

Endurance

A.
Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 12/8 Calorie Row
Minute 2 – 8 Burpees
Minute 3 – 8 Pull-Ups (C2B for adv)
Minute 4 – Sandbag Front-Racked Reverse Lunges x 12 reps
Minute 5 – 8 Strict Handstand Push-Ups OR 8 Dumbbell Presses

 

Thursday

Strength

A.
Every 2 minutes, for 28 minutes (7 sets each) of:
Station 1 – Pause Front Squat x 1 rep @ 3 sec
Station 2 – Chin-ups x 8-10 reps

Build over the course of the 7 sets to today’s 1-RM Pause Front Squat.

Friday

Endurance

A.
“Row-meo & Juliet”
In teams of two, complete the following for time:
300 Wall Ball Shots
3000 Meter Run
3000 Meter Row

Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . and both should be working at all times.

Time Cap: 30 Minutes

Saturday

Strength

A.
Every 2 minutes, for 18 minutes (9 sets):
2 Snatch Lift-Offs + Snatch

Build over the course of the 9 sets to something heavy. A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your two lift-offs, reset and perform a full snatch.

Beginners should be practicing technique on the snatch for 18 minutes:

  1. High Hang Power Snatch
  2. Hang Power Snatch
  3. Power Snatch
  4. Power Snatch + Overhead Squat

B.
Every 60 seconds, for 9 minutes (3 sets of each):
Station 1 – Plank Hold x 30 seconds
Station 2 – Single-Arm Dumbbell Row x 8 reps each
Station 3 – Glute Bridges x 30 reps

Sunday

Endurance

Every minute, for 28 minutes (8 sets of each), complete max reps of:
Station 1 – Prone Plank
Station 2 – Russian Kettlebell Swing
Station 3 – Jumping Lunge
Station 4 – Rest

Workouts Of The Week: 5-7-2018

Monday

Endurance

A.
Three sets for times of:
30/25 Calories of Rowing
20 Burpee Box Jump (30″/24″)
Rest 4 minutes

You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.

QuickFit

A.
For time:
500 Meter Row
50 Kettlebell Swings (24/16 kg)

Tuesday

Strength

A.
Every 2 minutes, for 20 minutes (5 sets):
Station 1: Bench Press x 2-4 reps
Station 2: Ab-Wheel Roll-Outs x 6-8 reps

B.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups
Station 2 – Handstand Hold w/ Shoulder Tap
Station 3 – L-Sit x 30-60 seconds

Beginners Modifications
Station 1: Ring Rows
Station 2: Nose To Wall Hold
Station 3: Hollow Hold

QuickFit

A.
Three rounds for time of:
400 Meter Run
20 Hanging Knee Raises
20 Stationary Dips

Wednesday

Endurance

A.
Complete as many rounds and reps as possible in 20 minutes of:
5 Burpees
10 Alternating Single-Arm Dumbbell Snatches (50/30 lbs)
20 Wall Ball Shots (20/14 lbs)

QuickFit

A.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Kettlebell Swings
20 Air Squats

Thursday

Strength

A.
Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat

*Sets 1-4 – 4 reps @ 78-85%
*Set 5 – Max Reps @ 82-85%

B.
Three sets of:
Romanian Deadlifts x 10-12 reps
Rest 45 seconds
Reverse Lunges with Dumbbells x 20 reps
Rest 45 seconds
Single-Arm Trap 3 Raises x 8-10 reps
Rest 45 seconds

QuickFit

A.
Three rounds of:
Row 500/400 Meters
20 Push-Ups
30-second Side Plank (Left)
30-second Side Plank (Right)

Friday

Endurance

A.
House Of Cardio  – 30 Minutes
Hearts ♥️ –
10 Dumbbell Push Press
Diamonds ♦️ – 
Wall Sit x 30 seconds
Clubs ♣️ –
20 Sit-ups
Spades ♠️ –
10 Reverse Lunges
Joker  –
30 Russian Kettlebell Swings

QuickFit

A.
House Of Cardio  – 17 Minutes

Saturday

Cardio HRX30

Complete 8 sets of:
1 Minute of Rowing
1 Minute of Dumbbell Thruster
1 Minute of Ring Rows
1 Minute of Rest

Strength

A.
Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Push Jerk

Build over the course of the 8 sets to today’s heavy.

B.
Three sets of:
Hanging Med-Ball Hamstring Curls x 10-12 reps
Rest 45 seconds
Bulgarian Goat Bag Swings x 12 reps
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds

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