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
- Row
- Sled Pull
- Ball Slams
- Alt Single Arm Ring Rows
- Straight Arm Plank
Wednesday
WORKOUT
3 Rounds
:40 On/:20 Off
- 50m Shuttle Sprints
- Speed Rope (Singles or Dubs)
- Double KB Deadlifts
- Alternating Single Arm DB Snatch
- 50m Shuttle Sprints
- Speed Rope (Singles or Dubs)
- Double KB Deadlifts
- 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
- Alternating DB Power Clean
- Box Jump or Step-up
- KB Sumo Deadlift High Pull
- Sledge Hammer
-Rest 2:00-
Saturday
WORKOUT
5 Rounds
:40 On/:20 Off
- Renegade Rows
- KB Swings
- Wall Ball Shot
- Mountain Climbers
-Rest 1:00-
Sunday
WORKOUT
2 Rounds
3:00 On/1:00 Off
- Wall-sit
- Farmers Carry
- Row
- 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