Workouts Of The Week: 2-11-2019

Large Group Training
CudaFit 45

Monday

WORKOUT
Type: Cycle
5 Rounds
:40 On/:20 Off
Rest 1:00 after each round

  1. Calorie Row
  2. Slam Balls
  3. KB Goblet Squats
  4. DB Front Rack Lunges

Tuesday

WORKOUT
AMRAP x 20 MINUTES
25/20 Calorie Row
25 Sprawls
50 Kettlebell Swing (53/35)|(35/26)
75 Double Unders

FINISHER
UPPER BODY + POSTERIOR
3 SETS
10 DB Curls
10 DB Romanian DL
10 DB Floor Press
-Rest as Needed-

*Try to do all sets unbroken and rest only between sets.

Wednesday

WORKOUT
Type: Cycle
4 Rounds
:60 On/:20 Off
Rest 1:00 after each round

  1. KB Deadlifts
  2. Wall Ball Shots
  3. Alt Single Arm DB Power Clean & Jerk
  4. 3 x 50m Sprints

Thursday

SIMULATED PRE-OPEN WORKOUT

EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Alt. Lunges + 4 Push-ups
MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Air Squat + 4 DB Push Press (light)
MIN 2 — Row or Bike, Moderate Effort

COOL DOWN
FLOW STRETCHING
2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Dragon (Spiderman) (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound

Friday

WORKOUT
Type: Cycle
:60 On/:20 Off
5 Rounds
Rest 1:00 after each round

  1. Calorie Row
  2. Alt DB Snatches
  3. Speed Rope (Dubs or Singles)
  4. Box Jump or Step-up

Saturday

WORKOUT
Type: Cycle
6 Rounds
:30 On/:30 Off
Rest 1:00 after each round

  1. Alt Single Arm DB Squat Clean
  2. Ring Rows
  3. Burpee
  4. 50m Sandbag Carry (Bearhug)

Sunday

WORKOUT
Type: Cycle
2 Rounds
2:30 On/1:00 Off

  1. Calorie Row
  2. Plank Hold
  3. Alt. Sledge Hammer Strikes
  4. Sled Drag

Private Training

Cycle 2 / Week 3 of 10 / Day 1

WARM-UP
5 Minute Tabata Bike

3 ROUNDS
:30 Wall-sit
5 / 5 Box Pistols*
10 Monster Walks (R/L)

*Butt goes down and touches a box

MAIN
EVERY 3:00 x 5 SETS
5 Back Squats (1111)*

*Increase 5 – 10 pounds from last week

SECONDARY
3 SETS
5/5 Weighted Box Step-ups
-Rest 1:00 b/t sets-

*Hold DB/KBs in front rack

ACCESSORY
None

Cycle 2 / Week 3 of 10 / Day 2

WARM-UP
EMOM x 12 MINUTES
Min 1 – :50 Row
Min 2 – 2 TGU (R)
Min 3 – 2 TGU (L)

MAIN
Decline BB Bench Press; (2111)
5 x 8
– Rest 1:30 b/t sets-

SECONDARY
3 SETS
8 Ring Face Pulls
12 DB Prone Rows
-Rest 1:00 b/t sets-

ACCESSORY
For Time
100 V-ups

Cycle 2 / Week 2 of 10 / Day 3

WARM-UP
AMRAP x 7 MINUTES
5 / 5 Box Step-ups Slow Lower
50′ Reverse Bear Crawl
:20 Filly Rack Hold (L/R)

MAIN
ARMAP x 15 MINUTES
5 / 5 Filly Presses
50′ Box or Sled Push (heavy)
25′ Filly Rack Lunges (R/L)
10 High Box Jumps (30″+/24″+)

SECONDARY
3 SETS
10 KB Curl to Presses
10 Deficit Push-ups
10 Strict Pull-ups
-Rest 1:30 b/t sets-

OPTIONAL ACCESSORY
2 Sets
1:00 Side Plank (L/R)
-Rest as needed b/t sets-

Cycle 2 / Week 2 of 10 / Day 4

WARM-UP
5 Minute Tabata Bike

3 ROUNDS
:30 Wall-sit
5 / 5 Assisted Pistols
10 Monster Walks (R/L)

MAIN
Front Squats; (11×1)
6 – 4 – 6 – 4 – 2
-Rest 2:00 b/t sets-

*Increase weight every set

SECONDARY
EMOM x 6 MIN
5 / 5 Skater Squats
-Rest as needed b/t sets-

*Hold moderate KB or DB in goblet

ACCESSORY
None

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