Workouts Of The Week: 3-11-2019

Large Group Training
CudaFit 45

Monday

WORKOUT
Type: Static
6 Sets
:30 On/:30 Off
Rest 1:00 after each round

  1. Calorie Bike
  2. KB Deadlift x 10 Reps
  3. Single Arm DB Row (Alt arms each set)
  4. Ab Wheel Roll Out

Tuesday

SKILL
EMOM x 9 MINUTES
MIN 1 – 4 Push Jerks*
MIN 2 – 1-2 Rope Climbs
MIN 3 – 100m Jog

*Building to Workout Weight Off The Floor

WORKOUT
AMRAP x 13 MINUTES
200 Meter Run
6 Push Jerks (185/135)|(135/95)
2 Rope Climbs

Wednesday

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

  1. Calorie Row
  2. DB Thruster
  3. Box Jump or Step-up
  4. Russian KB Swings

Thursday

STRENGTH
6 SETS
2 Power Cleans
-Rest 1:00 b/t sets-

WORKOUT
Every 2:00 x 5 SETS
55 Double Unders
5 Power Cleans (115/75)

Friday

WORKOUT
Type: Cycle
5 Rounds
:45 On/:15 Off
Rest 1:00 after each round

  1. Calorie Bike
  2. DB Devils Press
  3. Calorie Row
  4. Ring Row

Saturday

WORKOUT
Type: Static Stations
6 Rounds
:30 On/:30 Off
Rest 1:00 after each station

  1. Calorie Row
  2. DB Bench Press
  3. KB Sumo Deadlift High Pull (:03 Hold at Top)
  4. Reverse Sled Drag (Heavy Sled)

Sunday

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

  1. Calorie Bike
  2. Speed Rope
  3. KB Goblet Step-up
  4. DB Single Arm Farmers Carry


Private Training

Cycle 2 / Week 7 of 10 / Day 1

WARM-UP
5 Minute Run/row/bike

3 ROUNDS
10 Air Squats with Band Around Knees
5 / 5 Cossacks Squats*

. *Hold weight in goblet

MAIN
6 – 4 – 2 – 2
Back Squat

-Rest as 2:00-3:00 b/t sets-

SECONDARY
EMOM x 5 MINUTES
20 Jumping Lunges

ACCESSORY
2:00
Top of GHD Hold

Cycle 2 / Week 7 of 10 / Day 2

WARM-UP
AMRAP x 10 MINUTES (Flow)
50′ DBL KB Front Rack Carry
:30 L/R Star Plank
2/2 Turkish Get Down”

MAIN
E2MOM x 14 MINUTES
2 Decline Bench Presses*

*Build Each Set

SECONDARY
4 SETS
8 Wide Grip Pull-ups
5/5 Single Arm Torso Row

-Rest 1:00 b/t-

ACCESSORY
NON

Cycle 2 / Week 7 of 10 / Day 3

WARM-UP
AMRAP x 10 MINUTES
5 / 5 Single Leg KB RDLs
50′ Reverse Lunges
:45 Ring FLR or Plank on Hands

*Athletes should think about squeezing butt
and pressing shoulder blades apart.

MAIN
5 SETS
10 Straight Legged RDL (2111)
50′ Sled Push (tough)

-Rest 2:00 b/t sets-

SECONDARY
3 SETS
10 DB Curls to Presses
10 Ring Face Pulls
15 Push – ups (2111)

-Rest 1:30 b/t sets-

OPTIONAL ACCESSORY
3 SETS
1:00 Hollow Hold
10/10 SL Glute Bridge

-Rest 1:00 b/t-

Cycle 2 / Week 7 of 10 / Day 4

WARM-UP
5 Minute Run/row/bike

3 ROUNDS
10 Air Squats with Band Around Knees
5 / 5 Cossacks Squats*

. *Hold weight in goblet

MAIN
6 – 4 – 2 – 2; Front Squat; (1111)

-Rest as 2:00 – 3:00 b/t sets-

SECONDARY
3 SETS
5/5 Box Slow Lowers*

-Rest 1:00 b/t sets-

*KBs in Front Rack

ACCESSORY
3 SETS
20 Weighted Russian Twist
:30 Side Plank (L/R)

-Rest 1:00 b/t sets-

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