Workouts Of The Week: 9-23-2019

Large Group Training
CudaFit 45

Monday

WORKOUT

STATIC STATIONS
:30 Work/ :30 Rest
Complete 5 Sets at each station
Rest Additional 1:00 B/T Stations

A. KB Goblet Squat

B. DB Step-ups

C. Row

D. Ring Row

E. Plate Hops

Tuesday

STRENGTH

Hang Power Snatch: 5 Sets x 3 Reps
*Keep loads light to
moderate and focus on
perfect mechanics

WORKOUT

FOR TIME
3-6-8-10-12-10-8-6
Toes to Bar
Alt. DB Power Snatch (45/30)
*10/8 Cal Bike after each
full Set.

Wednesday

WORKOUT

CYCLE STATIONS
:40 Work/ :20 Transition
5 ROUNDS:

  1. Wall Ball Shots
  2. KB Sumo Deadlift High Pull
  3. Box Jump
  4. DB Push Press
  5. Row

Rest Additional 1:00 B/T Rounds

Thursday

STRENGTH

EMOM x 12 MINUTES*
MIN 1 – :45 Alt. Hammer Curls
MIN 2 – :45 DB Floor Press
MIN 3 – :45 Hollow Body Flutter Kicks

WORKOUT

4 ROUNDS FOR TIME
400m Run
20 Burpees
10 Pull-ups
-16:00 Cap

Friday

Workout

CYCLE STATIONS
:60 Work/ :30 Transition
3 ROUNDS:

  1. Medball Squats
  2. KB Swings
  3. Row
  4. Slam Ball
  5. Assault Bike

Rest Additional 1:30 B/T Rounds

Saturday

Workout

CYCLE STATIONS
:30 Work/ :30 Transition
5 ROUNDS:

  1. DB Push Press
  2. KB Farmers Carry
  3. Row
  4. Hollow Hold
  5. Assault Bike

Rest Additional 1:00 B/T Rounds

Sunday

WORKOUT

CYCLE STATIONS
:30 Work/ :30 Transition
5 ROUNDS:

  1. Plate Ground To Overhead
  2. Push-ups
  3. Up-Downs
  4. KB Sumo Deadlifts
  5. Mountain Climbers

Rest Additional 1:00 B/T Rounds

Workouts Of The Week: 9-16-2019

Large Group Training
CudaFit 45

Monday

WORKOUT

STATIC STATIONS
:30 Work/ :30 Rest
Complete 5 Sets at each station
Rest Additional 1:00 B/T Stations

A. KB Goblet Squat

B. Wall Ball Shots

C. Box Jump

D. Hollow Hold

E. Assault Bike

Tuesday

WARM UP

4 ROUNDS*
10 Alt. Step-ups – 7 Box Jumps
5/5 SA KB Strict Press – 7/7 SA Push Press
10 KB DL – 7 KB Sumo DL
10 KB Upright Row – 7 KB SDHP
*Switch your movements after 2 rounds.

STRENGTH

ON A 10:00 RUNNING
CLOCK…
Find a 3RM Weighted
Pull-up or Complete 5×6
Banded Pull-up*
*Pull-ups should be tough
for all 6 reps.

WORKOUT

FOR TIME
750/500m Row
into…
8 ROUNDS
5 Pull-ups
10 Up-Downs
15 Sit-ups
-20:00 Time Cap

Wednesday

WORKOUT

CYCLE STATIONS
:40 Work/ :20 Transition
5 ROUNDS:

  1. KB Deadlifts
  2. DB Lunges
  3. Mountain Climbers
  4. Row
  5. Wall Sit

Rest Additional 1:00 B/T Rounds

Thursday

WARM UP

Coaches Choice

STRENGTH

5-5-5-5-5
Push Press
-Rest 1:00 b/t Sets

WORKOUT

EVERY 3:00 FOR 4 SETS
20/15 Cal Bike
Max Push Press (95/65)

Friday

Workout

CYCLE STATIONS
:40 Work/ :20 Transition
5 ROUNDS:

  1. KB Goblet Squat
  2. DB Hang Power Clean
  3. Row
  4. Slam Ball
  5. Assault Bike

Rest Additional 1:30 B/T Rounds

Saturday

Workout

CYCLE STATIONS
:30 Work/ :30 Transition
5 ROUNDS:

  1. DB Romanian Deadlift
  2. KB Sumo Deadlift High Pull
  3. Box Jumps
  4. Wall Ball Shots
  5. Assault Bike

Rest Additional 1:00 B/T Rounds

Sunday

WORKOUT

CYCLE STATIONS
:30 Work/ :30 Transition
5 ROUNDS:

  1. DB Bench Press
  2. Plate Hops
  3. Push-ups
  4. Sit-ups
  5. KB Swings

Rest Additional 1:00 B/T Rounds

Workouts Of The Week: 9-9-2019

Large Group Training
CudaFit 45

Monday

WORKOUT

STATIC STATIONS
:30 Work/ :30 Rest
Complete 5 Sets at each station
Rest Additional 1:00 B/T Stations

A. Wall Ball Front Squats

B. KB Swings

C. Row

D. V-ups/Sit-ups

E. Wall Sit Holds

Tuesday

WARM UP

4 ROUNDS*
10 Alt. Step-ups – 7 Box Jumps
5/5 SA KB Strict Press – 7/7 SA Push Press
10 KB DL – 7 KB Sumo DL
10 KB Upright Row – 7 KB SDHP
*Switch your movements after 2 rounds.

STRENGTH

EMOM x 15 MINUTE*
MIN 1 – :30 Max SA KB Strict Press (R)
MIN 2 – :30 Max SA KB Strict Press (L)
MIN 3 – 12 KB Upright Row
*Keep weight light on strict press, use a heavier bell if able for the upright row.

WORKOUT

“DOUBLE AMRAP”
AMRAP x 5 MINUTES
3/3 SA KB Push Press (53/35)
6 KB SDHP
5 Box Jumps (20′)

-Rest 2:00-

AMRAP x 5 MINUTES
3/3 SA KB Push Press (53/35)
6 KB SDHP
5 Box Jumps (20′)

Wednesday

WORKOUT

CYCLE STATIONS
:40 Work/ :20 Transition
5 ROUNDS:

  1. KB Deadlifts
  2. Burpees
  3. Plate Hops
  4. Row
  5. Assault Bike

Rest Additional 1:00 B/T Rounds

Thursday

WARM UP

Coaches Choice

STRENGTH

3 SETS
7/7 DB Snatch
7/7 DB OH Lunge
-Rest 1:30 b/t Sets

WORKOUT

AMRAP x 14 MINUTES
10-9-8-7-6-5-4-3-2-1*
Strict Pull-ups
Push-ups
*100m Run after each full round.

Friday

Workout

CYCLE STATIONS
:60 Work/ :30 Transition
3 ROUNDS:

  1. Wall Balls
  2. Row
  3. Weighted Box Step-up
  4. Assault Bike
  5. Mountain Climbers

Rest Additional 1:30 B/T Rounds

Saturday

Workout

CYCLE STATIONS
:30 Work/ :30 Transition
5 ROUNDS:

  1. DB Power Cleans
  2. KB Lunges
  3. Row
  4. Burpee
  5. Assault Bike

Rest Additional :30 B/T Rounds

Sunday

WORKOUT

CYCLE STATIONS
1:30 Work/ :30 Transition
3 ROUNDS:

  1. Farmers Carry
  2. Banded Plank Hold
  3. Row
  4. Slam Ball
  5. Assault Bike

Rest Additional 1:00 B/T Rounds

Workouts Of The Week: 9-2-2019

Large Group Training
CudaFit 45

Monday

Closed due to hurricane dorian.

WORKOUT

STATIC STATIONS
:30 Work/ :30 Rest
Complete 5 Sets at each station
Rest Additional 1:00 B/T Stations

A. DB Goblet Squat

B. KB Gorilla Row

C. Row

D. Hanging Knee Raise/Sit-ups

E. Slam Balls

Tuesday

Closed due to hurricane dorian.

WARM UP

2 SETS (EZ Pace)
5 Burpees
30 Double Unders
Then…
With an empty barbell or PVC Pipe…
2 SETS
10 Good Morning
10 Alt Forward Lunges (:01 Pause in bottom)
:15 Glute Bridge Hold

STRENGTH

EVERY 4:00 FOR 3 SETS
1:00 Push-Up Plank
15 DB Bent Over Row
10 Strict Pull-ups

WORKOUT

FOR TIME
400m Run
into…
5 ROUNDS
10 Up-Downs
10 DB Power Cleans (40/30)
into…
400m Run

Wednesday

WORKOUT

CYCLE STATIONS
:40 Work/ :20 Transition
5 ROUNDS:

  1. Reverse Lunges
  2. Glute Bridge Hold
  3. Row
  4. Push-ups
  5. Assault Bike

Rest Additional 1:00 B/T Rounds

Thursday

WARM UP

AMRAP x 5 MINUTES…
10 Alt Lunge w/ Torso Twist
5 Pike Push-ups
7 KB Goblet Squats
10 PVC Pass Thru

STRENGTH

3 SETS
6 Strict Press
4 Push Press
2 Push Jerk
-Rest 1:30 b/t Sets

WORKOUT

EMOM x 15 MINUTES
MIN 1 – 15/12 Cal Row
MIN 2 – 20 Sit-ups
MIN 3 – 10 Push Jerk (115/75)

Friday

Workout

CYCLE STATIONS
:60 Work/ :30 Transition
3 ROUNDS:

  1. KB Goblet Squat
  2. Plate Hop
  3. Row
  4. Wall Sit
  5. Assault Bike

Rest Additional 1:30 B/T Rounds

Saturday

Workout

CYCLE STATIONS
:30 Work/ :30 Transition
5 ROUNDS:

  1. DB Bench Press
  2. Slam Ball
  3. Weighted Step-up
  4. Ring Row
  5. Assault Bike

Rest Additional :30 B/T Rounds

Sunday

WORKOUT

CYCLE STATIONS
1:30 Work/ :30 Transition
3 ROUNDS:

  1. Plank Hold
  2. KB Swings
  3. Row
  4. Tuck-up/Sit-up
  5. Assault Bike

Rest Additional 1:00 B/T Rounds

3 Reasons Strength Training Helps You Lose Weight

3 Reasons Strength Training Helps You Lose Weight

Cardio workouts definitely have their place when it comes to weight loss, since you can burn a nice amount of calories in high-energy classes, on long runs or crushing it on the elliptical. But if you’re focusing on only cardio for meeting your weight-loss goals, you may be missing out on a major way to fuel your progress.

Increasingly, strength training is being recognized for its ability to help change body composition, including a boost to weight loss. Plus, you don’t always have to pick up weights to get there — there’s a huge variety of bodyweight exercises that essentially use gravity as resistance.

Why would working against resistance have such an effect? Here are three big reasons:

IMPROVES YOUR METABOLIC RATE

When you’re losing weight just through cardio, you tend to lose some muscle mass as well as fat, according to Noam Tamir, certified strength and conditioning specialist and founder of TS Fitness. That’s a problem, because for most people, lower muscle mass also means slower metabolic rate — essentially, you’re not burning calories as efficiently as possible. The more muscle mass you lose, the slower that rate can get. The result leads to a big risk of a weight-loss plateau.

Although cardio exercise can stimulate muscle growth to some degree, the effect isn’t as pronounced as it would be with strength training, Tamir notes. That matters, because as you increase your metabolic rate with higher muscle mass, your body burns more calories at rest.

So, for example, you could be sitting and watching TV but you’d likely be burning a few more calories if you’d been doing regular strength training.

EXTENDS YOUR CALORIE BURN

In addition to increasing your metabolic rate, strength training forces your body to “injure” muscles to a minor degree, and then repair them during a 48-hour recovery period. Within that timeframe, you’ll be burning more calories to aid the repair process.

That’s why trainers tend to say you can burn a bunch of calories during cardio, but you can also burn calories for the 24–48-hour window of time after resistance training. This is known as the “afterburn effect.”

BLASTS BELLY FAT

Since you can’t spot reduce when it comes to fat, you’d think focusing on calorie burn overall — instead of method — wouldn’t matter when it comes to lowering belly fat. Why would a weight-training session be better than a Zumba class, if the calorie burn total is the same? And yet, it is.

In a study comparing different forms of activity, researchers looked at more than 10,000 men over a period of 12 years. They found that compared to aerobic exercise, weight training had the strongest association with lowered belly fat.

Best of all might be a combination of high-intensity resistance training with moderate-intensity cardio, according to another study that found higher levels of belly fat loss among participants who took that approach.

GET LIFTING

In general, mixing strength training into your workout can be a boon to your weight-loss goals, especially if you do both cardio and resistance exercises. More good news: You don’t need to lift heavy, either. A recent study noted that lighter weights done with more reps can get you just as much muscle growth as heavier weights with fewer reps.

If you’re already at your goal weight, there are tons of great reasons strength training matters for you, too — from increasing mobility to bone density to lowering the risk of chronic disease.

Whether you opt for bodyweight exercises, lifting weights or a combination of the two, don’t skip the opportunity to benefit from expanding your workout options.

Workouts Of The Week: 8-26-2019

Large Group Training
CudaFit 45

Monday

WORKOUT

CYCLE STATIONS
:40 Work/ :20 Transition
5 ROUNDS:

  1. Wall Ball Shots
  2. Box Jumps
  3. Burpees
  4. Assault Bike
  5. DB Reverse Lunge

Rest Additional 1:00 B/T Rounds

Tuesday

WARM UP

200m Team Jog
Then…
2-3 Rounds, EZ Effort
7 KB Deadlift
7 DBL KB Russian Swing
7 Up Downs
7/7 Single Arm KB Strict Press (other KB is held in Front Rack)

STRENGTH/SKILL

10 MINUTES TO BUILD TO…
2/2 Turkish Get-up (R/L)*
*Keep weight moderate and movement perfect.

WORKOUT

3 ROUNDS FOR TIME
50 Plate Hops
40 Russian KB Swing (53/35)
Run 200m

Wednesday

WORKOUT

STATIC STATIONS
:30 Work/ :30 Rest
Complete 5 Sets at each station
Rest Additional 1:00 B/T Stations

A. DB Goblet Squat

B. KB Gorilla Row

C. Row

D. Hanging Knee Raise/Sit-ups

E. Slam Balls

Thursday

WARM UP

2 ROUNDS
100m Run
6 Push-ups
6 Up-Down + Broad Jumps
6 Inch worms (no push-up, slow and controlled!)

WORKOUT

“CARDIO HEAVEN”
FOR TIME
50 Plate Ground to OH
(45/35)
1000m Row
800m Run
50/40 Cal Bike
50 Plate Ground to OH
-20:00 Cap

Friday

Workout

CYCLE STATIONS
:30 Work/ :30 Transition
5 ROUNDS:

  1. DB Floor Press
  2. Pike Hold/Plank
  3. Row
  4. KB Farmers Carry
  5. Box Jump/Step-up

Rest Additional :30 B/T Rounds

Saturday

Workout

CYCLE STATIONS
:60 Work/ :30 Transition
3 ROUNDS:

  1. KB Deadlift
  2. Hollow Hold
  3. Row
  4. Air Squat
  5. Assault Bike

Rest Additional 1:30 B/T Rounds

Sunday

WORKOUT

CYCLE STATIONS
1:30 Work/ :30 Transition
3 ROUNDS:

  1. SA DB Cleans
  2. Row
  3. Sit-up
  4. Assault Bike
  5. KB Sumo Deadlift High Pull

Rest Additional 1:00 B/T Rounds

Torch Calories With This Military-Inspired Walking Workout

Torch Calories With This Military-Inspired Walking Workout

If you’re tired of sweating it out at the gym in hopes of losing weight, a classic military training exercise gets you outside and burning calories fast. But don’t worry — no obstacle course, pushups or sprints are involved. In fact, rucking is deceptively simple.

“Rucking is basically just walking with a weighted backpack or rucksack on,” says Jason McCarthy, founder of GORUCK and a veteran of the U.S. Army Special Forces. Carrying added weight increases the challenge of your walking workout and gets your heart rate up to burn more calories. Think of it as “cardio for people who hate cardio,” says McCarthy.

Here, everything you need to know about rucking for weight loss, according to military fitness pros.

WHAT IS RUCKING?

“Rucking is the foundation of Special Forces training,” says McCarthy. “It’s known as a loaded march in the UK Military,” adds John Georgeson, a former Royal Marines Commando and certified personal trainer at Ultimate Performance in London. Out in the field, that means a mix of running and fast-paced walking loaded up with around 50 pounds (23kg) with a rucksack, rifle and gear. For those in the military, rucking is key for safely getting from point A to B, he explains. But for civilians, it’s as simple as strapping on a backpack, adding some weight and going for a walk.

HOW RUCKING CAN HELP YOU LOSE WEIGHT

Rucking is active resistance training or a mix of cardio and strength-training, says McCarthy, “which is the perfect combination for burning fat,” he says. “Cardio ups your heart rate and burns calories, while the strength gains from resistance training (carrying extra weight on your back) build lean muscle, which in turn boosts your metabolism.”

“Because you’re essentially doing a lot of repetition on the same muscle groups (your legs, core and back muscles), you’ll help build your endurance, too,” says Georgeson. That means more energy to put in quality sweat sessions and stay on track throughout your weight-loss journey.

What’s more, “by switching up your routine with rucking, you can beat exercise boredom and stay motivated,” says Georgeson. For days when the scale just isn’t moving, seeing how much weight you can carry and how far you can ruck serves as another great way to measure your progress. As you get stronger, adding more weight to your pack can serve as a confidence booster, too.

HOW TO GET STARTED

LACE UP SUPPORTIVE SNEAKERS

“Make sure to wear comfortable shoes with plenty of foot and ankle stability (hiking shoes are a good choice), since you’ll be carrying a heavier load and the ground may be uneven,” says Georgeson.

PICK THE RIGHT BACKPACK 

Choose a rucksack with well-padded shoulder straps and cinch them down. “You want your load to remain high and stable on your back,” says McCarthy.

LOAD IT UP

“Try your first ruck with 20 pounds (9kg),” suggests McCarthy. “If that’s too much, decrease the weight. If it’s not enough of a challenge, add more.” Scale up gradually in 10-pound (4.5kg) increments, keeping in mind the maximum amount of weight recommended on your back is 1/3 of your body weight.

FIND A FRIEND

Before you head out, recruit a workout buddy to join you or take your dog along. “We call it social fitness,” says McCarthy. “Being outside is a basic need we all have as human beings, as is being part of a community. The benefits of a walk outside with a friend, then maybe grabbing a healthy dinner together, are drastically underrated in our modern, busy lives.”

START SMALL

“If you’re just getting started, try rucking on even ground or pavement for 1 or 2 miles,” suggests McCarthy. Over time, you can up your walking routine by adding hills or uneven terrain, he says.

THE BOTTOM LINE

“In addition to a healthy, well-balanced diet, rucking is an ideal workout to do 1–3 times per week for weight loss,” says Georgeson. “Partner it with some full-body, military-style, boot camp workouts, and you’ll get in great shape in no time.”

Build Explosiveness With Box Jumps

Build Explosiveness With Box Jumps

Boxes are normally tucked away in the corner of your gym, waiting to be used. They’re a simple piece of equipment that can help you jump higher and run faster, as long as you know how to properly use them.

Box jumps are mostly used for jumping, which is a plyometric exercise. Plyometric exercises, according to a study published in the International Journal of Sports Physical Therapy, are fast exercises that improve both speed and power. You can use plyometrics to jump higher and run faster. They also help prevent injuries by strengthening your tendons and ligaments. In some cases, plyometrics are even used during rehabilitation from an injury.

Box jumps are a popular plyometric exercise. The boxes come in a few different shapes and sizes. Some have hollow metal frames and a flat surface on top. Others are made of wood. The safest kind is wrapped in a thin cushion, which is helpful if you miss during your jump.

BOX JUMP TECHNIQUE

To do a box jump, start standing behind the box. You can either start a few steps back and step forward before you jump up or start close to the box and jump up from where you’re standing. To jump, throw your arms down and quickly squat down, then throw your arms up and jump up to the box. Try to land softly by bending your legs. You can either step backward or turn around and jump to get back to the ground.

Like most pieces of equipment, there’s a correct and incorrect way to use a box. You can either use them as a target or a cushion for your jump. The incorrect way to use a box is as a target. You shouldn’t increase the height of the box as a goal to jump higher. This is not only dangerous but might encourage you to cheat during your jump.

Using a box that’s too high is risky because your feet might not clear the box as you jump up. It’s not uncommon to smack your shins against the box or catch your toes and fall. For that reason, using a smaller box is much safer.

CHEATERS NEVER WIN

High boxes encourage you to cheat during your jump. While you might jump higher to land on the box safely, chances are you’ll cheat by bringing your feet up higher. It’s scary to think you might miss the box, which is why you’ll think more about landing the jump than using proper technique or leg power. If that’s the case, you’re simply lifting your legs up higher than you would with a lower box instead of jumping higher. Rather than using the box as a target to try to jump higher, use a lower box and work on the quality of your jumps.

If you watch someone jump onto the box, your eyes should follow their hips, not their feet. The higher your hips go, the higher you’re truly jumping. Since you’re not using the box as a target, it’s meant to soften your landing.

When you’re training to jump higher, there’s a lot of impact on your legs and the rest of your body. Each time you jump and land on the ground, it sends a shockwave through your body that stresses your ankle, knee and hip joints. Without a way to soften your landing, you might get injured or tired quickly while practicing your jumps.

DEPTH JUMPS FOR EXPLOSIVENESS

Once you get comfortable with box jumps you can make things more difficult. Depth jumps increase the intensity of jumping and increase the impact, so they shouldn’t be used by beginners. A study from the Australian Journal of Strength and Conditioning says depth jumps can improve your sprint speed and vertical jump, so athletes or even weekend warriors can benefit from these, however it’s not recommended to do depth jumps unless you’ve had at least three months of weight training.

To do a depth jump you’ll need two boxes. Neither box should be very high, especially if you’re new to the exercise. Start with a height of 18 inches for women and 24 inches for men. Set the boxes 3–4 feet apart. Stand on one box, facing the other box. Step off and land, dropping down slightly into a squat position while throwing your arms down. Immediately start jumping up, throwing your arms up. Land on the box in front of you.

This is basically a supercharged jump that takes advantage of something called the stretch-shortening cycle. As your muscles lengthen they tense up, similar to a rubber band. When you do a depth jump you start by dropping off of one box and landing. Your muscles tense to absorb the impact of landing. Then, you use that tension in the muscles to jump up to the next box. This is similar to running or jumping in a sporting event.

FITTING BOX JUMPS INTO YOUR WORKOUT

To get the most out of your box jumps, or plyometric training in general, you should follow a program. Box jumps are different from weight training or cardio workouts because they’re very high intensity. You have to focus on being as explosive and powerful as possible each rep to train your muscles to jump higher or run faster.

That’s why the National Strength and Conditioning Association recommends you only do plyometric training, such as box jumps, a maximum of 2–3 times per week. You should do plyometrics after a warmup but before you do any weight training or cardio so your muscles are still fresh. See how long it takes you to finish your set, and rest five times that length before the next set.

Even though box jumps take away most of the impact from jumping, it still takes a toll on your joints. To avoid injury, count the amount of reps you do per plyometric workout. For example, if you do 5 sets of 5 reps, you’ve done 25 total reps. Slowly increase the number of reps you do per workout. If you suddenly do 100 reps in a workout, your body might not be ready for the sudden shock.

Watermelon Cucumber Salad

Watermelon Cucumber Salad

Made with freshly cut watermelon and cucumber infused with coconut water, this light and refreshing salad from Love and Zest will keep you hydrated on warm days. A touch of honey and a pinch of salt add delicious sweet-savory flavor.

Watermelon Cucumber Salad

Ingredients

  • 2 cups (300g) watermelon, diced
  • 1 medium cucumber, spiralized or diced
  • 1/4 cup (30g) sweet basil, chopped
  • 1/4 cup (60ml) 100% coconut water
  • 1 teaspoon honey
  • Pinch of salt

Directions

In a large bowl, toss together watermelon, cucumber, basil, coconut water, honey and salt. Chill for 15 minutes before serving.

Serves: 4 | Serving Size: 1/4 of recipe

Nutrition (per serving): Calories: 40; Total Fat: 0g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 37mg; Carbohydrate: 6g; Dietary Fiber: 0g; Sugar: 2g; Protein: 1g

Blocks (per serving): 
Protein: 0; Carbs: 1; Fat: 0

Find out your blocks by booking a scan here:
https://www.barracuda.fitness/services/inbody/

Check out more recipes here: 
https://www.barracuda.fitness/category/recipes/

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