Kfit Workout of the Day 11-25-13

Warmup: Active Stretching, 200m run, warmup to your 6RM for front squats
Strength: Front Squats 4 sets of 6 @ 90% of 6RM superset with 1 suicide sprint
High Intensity: Complete as many rounds as you can in 15 min, 5 power cleans, 15 wall balls, 30 double unders
Core: 25 situps, 25 phifer scissors, 25 oblique crunches, 25 knee ups
Cardio: 4 mile ruck run

Kfit Workout of the Day 11-22-13

Warmup: Active Stretching, warmup to your 10RM for deadlifts
Strength: Deadlifts 4 sets of 10 @ 90% of 10RM
High Intensity: 4 rounds, 10 cleans, 15 KB swings, 50m walking lunhe with overhead carry, 10 toes to bar
Core: P90x ab ripper
Cardio: run 3 miles as fast as you can

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 11-8-13

Warmup: Active Stretching, 400m run, warm up to 10RM for deadlift
Strength: Explosive Deadlifts 5 sets of 10 @ 70% of 10RM superset with jump rope during your rest period
High Intensity: 5 rounds, as fast as you can, 10 Power cleans, 10 good mornings, 10 burpees, 50m crab crawl
Core: P90x ab ripper
Cadio: 4 mile ruck run

Kfit Workout of the Day 11-4-13

Warmup: Active Stretching, 400m run, warm up to 10RM back squat
Strength: Explosive Back Squat 5 sets of 10 @ 70% 10RM, take no rest during the 5 sets during your recovery jump rope till you are ready to start your next set
High Intensity: 5 rounds, complete as fast as you can, 20 barbell lunges, 20 side bench jumps, 50 double unders, 20 calf raises
Core: 25 situps, 25 flutter kicks, 25 reverse crunches, 25 oblique crunches
Cardio: 4 mile ruck run

Kfit Workout of the Day 11-1-13

Warmup: Active Stretching, 400m run, warmup to 10RM for band deadlifts
Strength: Band Deadlifts 4 sets of 10 @ 10RM superset with 15 knee ups
High Intensity: complete as fast as you can, 50 one leg deadlifts, 50 cleans, 50 side jumps, 5 min of superman banana, 50 hip raise leg curl
Core: P90x ab ripper
Cardio: 3 mile run

Kfit Workout of the Day 10-28-13

Warmup: Active Stretching, 15 air squats, 15 double unders, warm up to your 10RM for band back squats

Strength; Band Back Squat 4 sets of 10 @ 10RM superset with 15 med ball situps

High Intensity: Complete as fast as you can, 50 one leg TRX squats, 50 jump lunges, 100 double unders, 20 band explosive jumps, 50 rollouts

Core: 50 golf twist, max plank, max side plank

Cardio: 4 mile run

Kfit Workout of the Day 10-24-13

Warmup: Active Stretching, 200m run, work up to your 8RM deadlift 
High Intensity: Complete 10 rounds as fast as you can, 5 power cleans, 10 jump squat, 10 back extentions, 200m run
Strength: Deadlifts complete 2 reps ever min for 12 min, try and get 5 toes to bar per min as *well* 
Cardio: 1 400m, 2 200m, 4 100m, 6 50m, 8 25m sprints

Kfit Workout of the Day 10-21-13

Warmup: Active Stretching, 200m run, work up to your 8RM back squat
High Intensity: Complete 10 rounds as fast as you can, 5 overhead squats, 10 burpees, 20 double unders
Strength: Back Squat complete 2 reps ever min for 12 min making sure you are getting at least parallel, try and get 15 situps per min as well
Core: 25 straight leg raises, 25 upside down situps, 25 standing oblique crunches
Cardio: run 3 miles as fast as you can

Kfit Workout of the Day 10-18-13

Warmup: Active Stretching, 400m run, work up to your 5RM for deadlifts
Strength: Deadlifts 5 sets of 5 at your 5 RM superset with 15 med ball wide leg situps and 30 sec bike sprints
High Intensity: 50 roman deadlifts, 50 single leg kickbacks, 50 good mornings, 5 min of bridges
Core: 50 situps, 50 golf twist
Cardio: 30min hill/stair sprints

Kfit Workout of the Day 10-14-13

Warmup: Active Stretching, 400m run, warm up to your 5 RM for front squats
Strength: Front Squat 5 sets of 5 superset with 10 outside toe touches and 1min of jump rope
High Intensity: Complete as fast as you can. 50 back squats, 50 med ball explosive step ups, 100 double unders, 200m cable side steps
Core: 50 situps, 50 knee ups, 50 mason twists, 2 min of plank
Cardio: 4 mile run

Kfit Workout of the Day 10-11-13

Warmup: Active Stretching, 500m row, warm up to your 6RM Deadlift
Strength: Deadlift 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 15 wide leg situps
High Intensity: 4 rounds, 10 power cleans, 15 one leg hip raise leg curls, 30 double unders, 200m run
Cardio: 30min hill/stair sprints

Kfit Workout of the Day 10-8-13

Warmup: Active Stretching, 400m run, warm up to your 6RM bench squat
Strength: Bench Squats 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 25 reverse crunch toe touch
High Intensity: 4 rounds, 10 weighted stepups, 50m walking lunge, 10 weighted side lunge, 15 sumo squats
Cardio: 30min ruck run

Kfit Workout of the Day 9-28-13

Warmup: Active Stretching, 500m row, work up to 3RM of deadlift

Strength: Deadlifts 7 sets of 3 @ 3RM superset with 10 explosive stepups and 15 kneeups

High Intensity: Complete as many rounds as you can in 20min, 10 good mornings, 50m crab crawl, 10 back extentions, 5 power cleans

Cardio: 1 400m, 2 200m, 4 100m, 6 50m sprints

Kfit Workout of the Day 9-23-13

Warmup: Active Stretching, 400m run, work up to your 3RM for front squat
Strength: Front Squat 7 sets of 3 @ 3RM superset with 15 weighted floor wipers
High Intensity: Complete as many rounds as you can in 20min, 15 back squat, 15 golf twists, 50m walking lunge, 10 snatches
Core: 50 situps, 50 flutter kicks, 50 mason twist
Cardio: 30 min ruck run

Kfit Workout of the Day 9-20-13

Warmup: Active Stretching, 400m run, warm up to your 5RM deadlift
Strength: Deadlifts 5 sets of 5 @ your 5RM superset with 50m walking lunges and 45sec plank walkups
High intensity: 21-15-9 one leg deadlifts, wide jump squats, kb swings, crab crunch
Core: P90x ab ripper
Cardio: 30min stair/hill sprints

Kfit Workout of the Day 9-17-13

Warmup: Active Stretching, 400m run, warm up to your 5RM band back squat
Strength: Band Back Squat 5 sets of 5 @ your 5RM superset with 10 box jumps and 15 toes to bar
High intensity: 21-15-9 front squat, double unders, barbell step up, 45sec of plank jacks
Cardio: run 3 miles as fast as you can

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 9-10-13

Warmup: Active Stretching, 1min jump rope, work up to your 1RM for back squat 
Strength: Back Squat 7 sets of 1 @ 95% of your 1RM 
Intensity training: Complete 5 rounds as fast as you can, 1 Front squat @ 90% 1RM, 30sec jump wide squats, 10 snatches, 30sec mountain climbers, 20 walking lunges
Cardio: Do a mile worth of 100m sprints

Kfit Workout of the Day 9-7-13

Warmup: Active Stretching, 500m row, 10 deadlifts
Strength:  Deadlifts 4 rounds of 5-5-5 (5 explosive, 5 slow 3 sec down 3 sec up, 5 reg) superset with 25 double unders
Stamina: 4 rounds, 10 KB one leg deadlifts superset with 15 one leg bench hip raisesLast push: 3 rounds, 12 KB swings, 10 good mornings, 400m run
Core: P90x ab ripperCardio: 30min ruck run