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 11-18-13

Warmup: Active Stretching, warm up to your 10RM bench squats
Strength: Bench Squats 4 sets of 10 @ 90% 10RM
High Intensity: Complete 50 reps of each exercise as fast as you can,
Box Jump
Jump Pullups
KB Swings
Walking Lunge
Knee ups
Push Press
Back Extensions
Wall balls
Burpees
Double Unders
Cardio: 3 mile run

Kfit Workout of the Day 11-9-13

Complete as fast as you can:

25 Pullups

50 Thrusters

50 Pushups

50 Box Jumps

50 Floor Wipers

50 Single Arm Clean and Press

25 Pullups

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 10-19-13

Warmup: Active Stretching, warm up to 3 RM for roman deadlifts and strict press
Strength: Strict Press 3 sets of 3 at 3RM, Deadlifts 3 sets of 3 at 3RM, 100m overhead carry walking lunges
High Intensity: 50 pullups, 10 sets of stair sprints with 5 box jumps in between each set
Last Push: 50 chinups superset with 50 burpees

Kfit Workout of the Day 10-4-13

Round 1 (min of each)

Air Squats

Squat Hold

Hands off push up

Superman

Kneeling jumps

Round 2 (min of each)

Air Squats

1/2 burpees

Pushups

Full Burpees

Side Plank (5sec per side)

Round 3 (30sec each) complete twice

Side Lunge with row

Bent over row

Upright row

Alt Curls

Rounds 4 (30sec each) complete for both sides

Around world swings

Single arm KB swings

Single arm high pulls

Single arm rows

Single arm diagonal press

Round 5 (min of each)

Single arm weighted core twist (complete both sides)

Single arm weighted situps (complete both sides)

Renegade rows

Kfit Workout of the Day 10-3-13

Warmup: Active Stretching, 500m row, 10 squats
Strength: Squats 5 sets (1st set 5 reps, 2nd set 4 reps, 3rd set 3 reps, 4th set 2 reps, 5th set 1 rep) superset with weighted chinups (1st set 1 rep, 2nd set 2 reps, 3rd set 3 reps, 4th set 4 reps, 5th set 5 reps)
High intensity:3 rounds: 6x (4 swinging kb jumps, 4 single arm kb clean/jerk, 10 kb dead lifts), 20 overhead squats, 50 mtn climbers
Cardio: 1600m of 200m spints

Workout created by Callie Boehme Assistant Swim Coach Rhodes College

Kfit Workout of the Day 10-2-13

Warmup: Active Stretching, 400 run, 10 cleans
Strength: Power Clean, 1st min do 1 rep then your 2nd min do 2 reps, 3rd min 3 reps, work your way up until you can not get the set number of reps in a min.
High Intensity: Complete as many rounds as you can in 30min, 10 calf raises with 50m farmers carry, 10 skull crushers with 10 presses, 10 wide grip lat pulldowns, 10 dumbbell crossover curls
Cardio: 4 mile ruck run

Kfit Workout of the Day 10-1-13

Partner Workout
As a group compete the reps. Your goal is to have as little down time as possible.

100 Pullups
400m Run
200 Walking Lunges
400m Run
300 Tire Throws
400m Run
400 Air Squats
400m Run
500 Situps

Kfit Workout of the Day 9-30-13

Complete each exercise for 45sec then take a 15 sec break. Complete 3 rounds with a 2 min break between each round

Clean and press
Double unders
Step up press
Plank row
Wall balls
Floor wipers/floor press
Side lunge/curl
Box jump
Pushups
Ball slams

Kfit Workout of the Day 9-13-13

Warmup: Active Stretching, 500m row, 20 walking lunges
Strength: warm up to your 1RM for Deadlifts then do 7 sets of 1 at that weight
High Intensity: complete 5 rounds as fast as you can, 15 KB swings, 200m run, 1 power clean, 30 double unders, 10 toes to bar
Core: 3 rounds, 25 weighted oblique crunches, 25 wheel roll outs, 25 weighted wide leg situps, 25 hanging oblique knee ups

Kfit Workout of the Day 9-11-13

Warmup: Active Stretching, 15 chinups, 15 dips
Strength: warm up to you 1RM for barbell curls then do 7 set of 1 at that weight
Stamina: warm up to your 1RM for skull crushers then do 7 sets of 1 at that weight
Intensity training: Complete 5 rounds as fast as you can, 10 chipups, 1min jump rope, 1 floor press, 100m overhead carry, 45sec power rope
Core: 50 flutter kicks, 50 scissors, 50 slow count crossover crunch, 1min plank
Cardio: 30min hill/stair sprints

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 8-17-13

The 300

25 Pullups

50 Deadlifts

50 Pushups

50 Box Jumps

50 50 Floor Wipers

50 KB Clean and Press

25 Pullups

Complete as fast as you can, shoot for under 20min

Kfit Workout of the Day 8-16-13

Warmup: Active Stretching, 15 back extensions, warm up to 8RM for sumo deadlifts
Strength: Sumo Deadlift 4 sets of 8 @90% of 8RM, superset with 10 bench jumps and 15 burpees
Stamina: 50 good mornings, 50 thrusters, 50 calf raises
Last Push: complete as many rounds as you can in 12min, 10 power cleans, 15 back extensions, 20 double unders
Core: P90x ab ripper
Cardio: 30min ruck run

Kfit Workout of the Day 8-14-13

Run a mile
100 pushups
Run a mile
100 situps
Run a mile
100 dips
5 stair sprints
100 air squats
5 hill sprints
50 body presses
1/2 mile jog/walk cool down

Kfit Workout of the Day 8-9-13

Filthy Fifty

50 Box jumps
50 Jumping pullups
50 KB swings
50 Walking lunges
50 Toes to bar
50 Squat press
50 Deadlifts
50 Wall balls
50 Burpees
50 Double unders

Complete as fast as you can

Kfit Workout of the Day 8-7-13

Do each exercise for 45sec giving yourself 15sec of rest in between each exercise. Do 3 rounds with a 2 min rest period in between each round.

Front Squats
Double unders
Snachs
Plank walkups
BOSU wall balls
Sumo Deadlift
Toes to bar
Curl/Press
Kneeling jumps
Pushup/jump pullups (do 2 pullups per jump)

Kfit Workout of the Day 8-5-13

Complete 3 rounds, doing each exercise for 1 minute and taking a 15 second break in between each exercise.

Goblet Squat
Mountain Climbers
Single arm KB clean and press
Burpees
Overhead carry walking lunge
Pullups
Side lunge with curl
Renegade rows
Lunge twist
Squat rotational presses

Kfit Workout of the Day 8-3-13

Round 1 (min of each)

Air Squats

Squat Hold

Hands off push up

Superman

Kneeling jumps

Round 2 (min of each)

Air Squats

1/2 burpees

Pushups

Full Burpees

Side Plank (5sec per side)

Round 3 (30sec each) complete twice

Side Lunge with row

Bent over row

Upright row

Alt Curls

Rounds 4 (30sec each) complete for both sides

Around world swings

Single arm KB swings

Single arm high pulls

Single arm rows

Single arm diagonal press

Round 5 (min of each)

Single arm weighted core twist (complete both sides)

Single arm weighted situps (complete both sides)

Renegade rows