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 8-27-13

Warmup: Active Stretching, 400m run, 15 pushups, 20 dips
Strength: Bench Press 10-8-6-4-2-2-4-6-8-10
Stamina: 4 rounds, 10 TRX decline flys, 10 dips, 10 one arm incline cable press, 10 close grip bench
Last push: 200m run, 20 military pushups, 200m run, 20 wide pushups, 200m run, 20 diamond pushups, 200m run, 20 perfect pushups, 200m run, 20 decline pushups
Cardio: sprint 100m and walk 100m for 1200m

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 7-30-13

Warmup: Active Stretching, 500m row, warm up to your 5RM for incline bench
Strength: Incline bench 5 sets of 5 @ 5RM superset with 10 jumping pullups and 15 reverse crunch toe touches
Stamina: 50 plate pushups (45lb), 50 TRX reverse fly, 400m buddy carry
Last Push: Complete as many rounds as you can in 10min, 10 exposinve clap pushups, 10 pullups, 10 med ball chest throws, 200m sprint
Cardio: 30min tabata bike

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 7-15-13

Warmup: Active Stretching, 2 min jump rope, 20 pushups
Stamina: 3 rounds, 12 incline cable fly, 10 static exercise ball dbell press, 50m walking lunges
Strength: Bench Press 5 sets of 5 @ 5RM, superset with 10 burpees and 10 BOSU squats
Last Push: 4 rounds, 10 decline cable rotational press, 10 box jumps, 15 BOSU ball balence pushups, 20 double unders
Core: 3 rounds, 20 standing weighted oblique crunches, 15 BOSU ball crunches, 20 tree climbers
Cardio: Run 3 miles as fast as you can

Kfit Workout of the Day 7-8-13

Warmup: Active Stretching, 400m run, work up to 10RM band bench press, 15 hang cleans, 30 double unders
Strength: Band Bench press, 4 sets of 10 superset with 20 double unders and 10 hang cleans
Stamina: 4 rounds, incline cable press, 20 double unders, 15 dips, 10 hang cleans
Last Push, Complete as many rounds as you can in 12 min, 8 power cleans 135lb, 20 pushups, 400m run
Core: 50 situps, 50 flutter kicks, 50 knee ups, 50 mason twist
Cardio: 2 400m, 4 200m, 6 100m, 8 50m sprints

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 7-1-13

Warmup: Active Stretching, 10 hang cleans, work up to your 1RM for bench press

Strength: Bench Press 8 sets of 1 @ your 1RM

Stamina: 4 rounds, 10 floor press, 10 decline cable fly, 10 tri cable pulldown, 10 seated cable chest fly

Last Push: Complete as fast as you can, 20 incline pushups, 20 dips, 20 pushups, 20 diamond pushups, 20 military pushups

Core: 3 rounds, 15 med ball wide leg situps, 15 kneeups, 15 golf hanging twists, 15 reverse crunch toe touch, 15 standing oblique weighted crunches

Cardio: 4 mile walk