Kfit Workout of the Day 11-19-13

Warmup: Active Stretching, 10 pullups, warm up to 10RM for bench press
Strength: Bench Press 4 sets of 10 @ 90% of 10RM
High Intensity: 3 rounds 45sec on 15 off
Chinups, Power rope, Decline pushups, Jump rope, Russian twist, High row, Spiderman pushups, Side bench jumps, Plank row, Reverse crunch toe touch
Cardio: 30min tabata bike

Kfit Workout of the Day 11-5-13

Warmup: Active Stretching, 25 pushups, 15 pullups, warm up to 10RM for incline bench press
Strength: Explosive Incline Bench Press 5 sets of 10 @ 70% of 10RM superset with 10 inverse row and 1min of jump rope
High Intensity: 5 rounds, as fast as you can, 10 explosive pushups, 10 jump pullups, 20 decline pushups, 15 TRX flys
Cadio: run 3 miles as fast as you can

Kfit Workout of the Day 10-30-13

Warmup: Active Stretching, 15 pushups, 10 pullups, warm up to your 10RM for band bench press
Strength; Bench Press 4 sets of 10 @ 10RM superset with 15 standing oblique crunch
High Intensity: Complete as fast as you can, 50 single arm incline cable fly, 50 burpees, 50 pullups, 1000m row, 50 windshield wipers
Core: 50 wide leg situps, 50 preacher crunches
Cardio: 30min tabata bike sprints

Kfit Workout of the Day 10-26-13

Warmup: Active Stretching, warm up to your 4RM for incline press and your 5RM for barbell row
Strength: Incline Press 6 sets of 4 @ 4RM and Barbell Row 5 sets of 5 @ 5RM
High Intensity: Complete as many rounds as you can in 13 min, 5 negitive pushups, 5 burpee pullups, 5 dips, 5 chinups, 5 plank walks, 5 rows, 5 bench pushups

Kfit Workout of the Day 10-22-13

Warmup: Active Stretching, 200m run, work up to your 8RM bench press 
High Intensity: Complete 10 rounds as fast as you can, 10 incline press, 10 jump pullups, 10 medball balance pushups, 10 box jumps 
Strength: Bench Press complete 2 reps ever min for 12 min, try and get 10 reverse crunch heels to the hevens
Cardio: 30min stairs/hills sprints

Kfit Workout of the Day 10-15-13

Warmup: Active Stretching, 25 pushups, 10 pullups, warm up to your 5 rep max for incline press
Strength: Incline press 6 sets of 5 at 5RM (start with a high angle on incline and the reduce the angle after 2 sets...repeat) superset with 10 burpee jump pullups and 30 slow count flutter kicks
High Intensity: complete as fast as you can. 50 incline dumbbell press, 50 clap pushups, 50 cable decline fly, 50 inverse rows
Cardio: complete a 1600m worth of 100m sprints

Kfit Workout of the Day 10-7-13

Warmup: Active Stretching, 20 pushups, 10 pullups, warm up to your 6RM bench press
Strength: Bench Press 4 sets of 6 at 6RM, on the last set perform 3 drop down sets trying to hit 6 reps superset with 4 set of 10 cable row
High Intensity: 4 rounds, 10 incline cable press, 15 cable reverse fly, 10 decline dbell fly, 10 barbell bent over row
Core: 25 situps, 25 fifer scissors, 25 oblique crunches, 25 mason twist
Cardio: 30min hill/stair sprints

Kfit Workout of the day 9-24-13

Warmup: Active stretching, 20 pushups, 15 pullups, 200m run warm up your 3 RM for bench press
Strength: Bench Press 7 sets of 3 @ 3RM superset with 10 ab wheel roll outs, 20 double unders
High Intensity: complete as many rounds as you can in 20min, 10 decline cable flys, 10 jump pullups, 15 decline pushups, 10 plank rows
Cardio: Do a mile worth of 200m sprints

Kfit Workout of the Day 9-16-13

Warmup: Active Stretching, 25 pushups, 15 pullups, warm up to 5RM for band bench press
Strength: Band Bench Press 5 sets of 5 superset with 5 weighted pullups and 10 burpees
High intensity: 21-15-9 incline cable fly, cable rows, med ball balance pushups, muscle ups, 400m run
Core: P90x ab ripper
Cardio: 4 mile run

Kfit Workout of the Day 9-9-13

Warmup: Active Stretching, 200m run, work up to your 1RM for bench press
Strength: Bench Press 7 sets of 1 @ 95% of your 1RM
Intensity training: Complete 5 rounds as fast as you can, 1 incline press @ 90% 1RM, 200m run, 10 burpee pullups, 30 double unders, 20 dips
Core: 25 toe to bar, 50 weighted oblique crunches, 50 flutter kicks, 25 weighted mason twists
Cardio: run 3 miles as fast as you can

Kfit Workout of the Day 9-3-13

Warmup: Active Stretching, 20 pushups, 10 pullups, 400m run
Strength: Incline Bench Press 4 rounds of 5-5-5 (5 explosive, 5 slow 3 sec down 3 sec up, 5 reg) superset with 10 inverse rows and 30sec plank jacks
Stamina: 50 pushups, 50 wide pushups, 50 military pushups, 50 decline pushups, any break during your pushups you take you have to do 10 pullups before you start back on pushups
Last push: 4 rounds, 10 seated cable row, 10 reverse grip lat pulldown, max pushup hold
Core: 50 situps, 50 reverse situps, 50 oblique crunches, 50 crunchy frogs
Cardio: run 3 miles as fast as you can

Kfit Workout of the Day 8-28-13

Warmup: Active Stretching, 15 pullups, 10 hammer curls, 500m row
Strength: 4 rounds, 6 barbell curls, 10 barbell rows, 10 burpees
Stamina: 5 rounds, 10 junp pullups, 10 one arm cable curls, 1min plank walk ups
Last push: complete as many rounds as you can in 12min, 10 chinups, 10 hammer curls, 200m run
Core: 25 knee ups, 25 oblique knee ups, 25 weighted crunches, 25 standing oblique weighted crunches, 50 weighted mason twists
Cardio: 4 mile ruck run

Kfit Workout of the Day 8-20-13

Warmup: Active Stretching, 500m row, 25 pushups, work up to your 6RM for incline press
Strength: Incline Press 5 sets of 6 @90 6RM, superset with 100 jump rope and 10 inverse rows
Stamina: 4 rounds, 10 rotation cable press, 10 rotation TRX row, 10 static ex ball press, 10 decline dbell flys
Last Push: As many rounds as you can in 12min,10 burpee pullups, 10 back extensions, 10 wide grip seated cable rows
Cardio: 2000m row

Kfit Workout of the Day 8-13-13

Warmup: Active Stretching, 25 pushups, 15 pullups, warm up to your 6RM for bench press
Strength: Bench Press, 5 sets of 6 @ 90% of your 6RM, superset with 10 jump pullups and 15 reverse crunch toe touch
Stamina: 4 rounds, 10 incline cable fly, 10 seated cable row, 10 seated cable flys, 10 high cable rows
Last Push: 100 pushups, 50 pullups
Cardio: 30min of stair and hill sprints

Kfit Workout of the Day 7-22-13

Warmup: Active Stretching, 20 pushups, 10 pullups, 400m run
Strength: 3 rounds, 12 incline dbell press, 12 lat pulldowns, 12 decline situps
Stamina: 3 rounds, 12 bench press, 12 cable row, 15 reverse crunch toe touch
Last Push: 3 rounds, 10 decline dbell press, 12 bent over barbell row, 15 kneeups
Core: 3 rounds, 20 situps, 20 mason twists, 20 heels to the heavens
Cardio: 30min stair/hill sprints

Kfit Workout of the Day 7-18-13

Warmup: Active Stretching, 10 body press, 30sec of rope, 20 air squats, 10 pullups
Stamina: 4 rounds, 10 seated dbell press, 30sec rope, 20 double unders
Strength: 4 sets of 10 strict press @ 10RM superset with 400m run and 10 pullups
Last push: complete as many rounds as you can in 15min, 10 thrusters, 10 shrugs, 10 jump pullups
Cardio: 30min of tabata bike

Kfit Workout of the Day 7-4-13

Warmup: Active Stretching, work up to 8 RM incline dumbbell press
Strength: Incline dumbbell press 4 sets of 8 superset with 4 sets of max inverse rows
Stamina: 3 rounds, 10 decline cable fly with 5sec hold at the bottom superset with 10 lat pulldowns with 5sec hold at the bottom
Last push: 3 rounds of max pushups superset with max pullups, finish with a maxout on bench with 135lb
Cardio: 30min tabata bike

Kfit Workout of the Day 7-2-13

Warmup: Active Stretching, 10 chinups, 10 dbell curls
Strength: Cable row pyramid 10-8-6-4-2-4-6-8-10, 3 sets of 12 barbell rows and then 2 sets of 12 reverse grip row
Stamina: EZ bar pyramid 10-8-6-4-2-4-6-8-10
Last Push: 2 rounds of dumbbell 21s superset with an inverse row drop down set
Cardio: 45min of swimming

Kfit Workout of the Day 6-25-13

Warmup: Active Stretching, 20 pushups, 10 pullups, work up to your 10RM for incline dumbbell press
Strength: Incline Dumbbell Press Pyramid (10-8-6-4-2-4-6-8-10) superset with 4 sets of 10 one arm dumbbell rows
Stamina: Cable row pyramid (10-8-6-4-2-4-6-8-10) superset with 4 sets 20 pushups
Last Push: Max pullups in 3min
Cardio: 30min stair/hill sprints

Kfit Workout of the Day 6-18-13

Warmup: Active Stretching, 400m run, 20 pushups, work up to your 4RM for decline press
Strength: Decline Press, 6 sets of 4 @ your 4RM
Stamina: 4 rounds, 12 incline cable press, 12 wide grip lat cable pull downs, 12 weighted wide pushups, 12 chinups
Last Push: Complete as many rounds as you can in 12 min, 15 exercise ball dumbbell press, 15 inverse rows
Cardio: 30min of stair/hill sprints