Kfit Workout of the Day 11-6-13

Warmup: Active Stretching, 10 body press, warm up to 10RM for strict press
Strength: Explosive Strict Press 5 sets of 10 @ 70% of 10RM superset with 10 lat pulldowns and 1min of jump rope
High Intensity: 5 rounds, as fast as you can, 10 body presses, 10 front/side raises, 10 thrusters, 400m run 
Core: complete 3 rounds, 20 situps, 20 reverse crunches, 20 oblique crunches, 20 roll outs
Cadio: Tabata bike for 30min

Kfit Workout of the Day 10-29-13

Warmup: Active Stretching, interior shoulder work, 10 body presses, warm up to your 10RM for strict press Strength; Strict Press 4 sets of 10 @ 10RM superset with 15 toes to bar 
High Intensity: Complete as fast as you can, 50 thrusters, 50 upright row, 15 cleans, 400m run, 50 side raises
Cardio: Run 3 miles as fast as you can

Kfit Workout of the day 10-23-13

Warmup: Active Stretching, 200m run, work up to your 8RM strict press
High Intensity: Complete 10 rounds as fast as you can, 5 arnold press, 10 clean and press, 200m run 
Strength: Strict Press complete 2 reps ever min for 12 min, try and get 10 roll outs per min as *well* 
Core: p90x ab ripper
Cardio: 4 mile ruck run

Kfit Workout of the Day 10-9-13

Warmup: Active Stretching, 10 dumbbell shoulder press, warm up to your 6RM strict press
Strength: Strict 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 toes to barHigh Intensity: 4 rounds, 10 side raises, 10 dumbbell lat pull over, 10 shrugs
Core combo: 3 rounds, 10 arnold press, 15 bench reerse crunch/toe to sky, 25 bench mason twistCardio: 4 mile run

Kfit Workout of the Day 9-26-13

Warmup; Active Stretching, 10 body press, 400m run, warm up to 3RM for strict press
Strength: Strict Press 7 sets of 3 @ 3RM superset with 15 toes to bar
High Intensity: complete as many rounds as you can in 20min, 10 thrusters, 30sec fast jump rope, 10 jump shrugs, 400m run
Cardio: 30min stair/hill sprints

Kfit Workout of the Day 9-12-13

Warmup: Active Stretching, 400m run, 10 body presses
Strength: warm up to your 1RM for strict press then do 7 sets of 1 at that weight
Stamina: 7 sets of 1 barbell shrugs superset with upright row
Cardio: 1 400m, 2 200m, 4 100m, 8 50m sprints

Kfit Workout of the Day 9-6-13

Warmup: Active Stretching, 10 body presses, 10 dumbbell presses, 400m run
Strength:  Dumbbell Press 4 rounds of 5-5-5 (5 explosive, 5 slow 3 sec down 3 sec up, 5 reg) superset with 10 interior shoulder work
Stamina:10 barbell front shoulder raises superset with 10 dumbbell shoulder side raise
Last push: 3 rounds, 10 shoulder shrugs, 10 body presses, 10 thrusters
Cardio: 30min stair/hill sprints

Kfit Workout of the Day 8-24-13

Warmup: Active Stretching, 10 body presses, 30sec of power rope, work up to your 6RM for seated military press
Strength: Seated Military Press 4 sets of 6 superset with max body presses
Stamina: 4 rounds, 15 side raises, 15 kb swings, 30sec power rope
Last push: complete as many rounds as you can in 10min, 10 snaches, 15 push press, 10 shrugs
Cardio: 30min tabata bike

Kfit Workout of the Day 8-1-13

Warmup: Active Stretching, 10 body presses, warm up to your 6RM Dumbbell Press
Strength: Dumbbell Press 4 sets of 6 @ 6RM superset with cable interior shoulder rotation
Stamina: 4 rounds, 10 barbell shrugs, 10 upright row, 10 body press
Last Push: 4 rounds,8 front/side shoulder raises, 10 dumbbell interior and exterior shoulder rotation, 10 KB swings
Cardio: 400m, 2 200m, 4 100m, 6 50m, 8 25m sprints

Kfit Workout of the Day 7-25-13

Warmup: Active Stretching, 10 body presses, 400m run
Strength: Static Press 5 sets of 5 @ 5RM superset with 10 hang cleans and 10 toes to bar
Stamina: 4 rounds, 10 shoulder shrugs, 20 power rope jumps, 50m buddy pull
Last Push: Complete as many rounds as you can in 10min, 400m run, 10 body press, 25 situps
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 7-11-13

Warmup: Active Stretching, 500m row, 15 chinups, 10 body presses
Strength: 6 sets of 6 Strict Press superset with 10 TRX curls and 100 jump rope
Stamina: 4 rounds, 10 barbell front raises, 8 hammer curls, 10 body presses
Last Push: 3 rounds, 10 one arm cable row, 12 iron cross curls, 400m run
Cardio: 1 400m, 2 200m, 4 100m, 6 50m, 8 25m sprints

Kfit Workout of the Day 7-6-13

Warmup: Active Stretching, 400m run, work up to your 12RM for strict press
Strength: Strict Press pyramid (12-8-4-20)
Stamina: 3 rounds, 10 dumbbell shrugs superset with 10 bench overhead lat pullups, 10 cable lat pulldowns superset with dumbbell shoulder side raises
Last Push: 4 rounds, 12 Arnold Presses superset with 10 barbell upright row
Cardio: 3 mile run

Kfit Workout of the Day 6-29-13

Warmup: Active Stretching, 500m row, 15 body press
Strength: Dumbbell shoulder press pyramid 10-8-6-4-2-4-6-8-10
Stamina: 3 rounds 10 Reverse grip shrugs, 12 TRX reverse shoulder flys, dumbbell side shoulder raises
Last Push: 4 rounds, 50m farmer's carry with 90+lbs, 10 lat pull downs, 10 pull ups
Cardio: 45min swimming drills

Kfit Workout of the Day 6-21-13

Warmup: Active Stretching, 10 body presses, 10 chinups
Strength: 6 sets of 4 Static Press @ your 4RM
Stamina: 4 sets of 8 Arnold Presses superset with 4 sets of 10 Barbell Curls
Last Push: 3 sets of 10 cable side raise superset with 3 sets of 8 cable rope curls
Core: P90x ab ripper
Cardio: 30min of tabata bike

Kfit Workout of the Day 5-24-13

Warmup: Active Stretching, 400m run, 25 air squats, 10 body presses
Strength: Deadlift pyramid, 5-4-3-2-1-2-3-4-5
Stamina: Complete as fast as you can, body presses and good mornings, 10-9-8-7-6-5-4-3-2-1
Last push: 50 Roman Deadlifts, 50 Thrusters, 50 one leg deadlifts
Cardio: 4 mile ruck run

Kfit Workout of the Day 5-16-13

Warmup: Active Stretching, 500m row
Strength: Barbell Curl, 10 rounds, complete 2 reps @ 90% of your 1RM every minute
Stamina: EZ bar skull crushers, 10 rounds, complete 2 reps @ 90% of your 1RM every minute
Last Push: Strict Press, 10 rounds, complete 2 reps @ 90% of your 1RM every minute
Cardio: Sprints, 2 400m, 4 200m, 6 100m, 8 50m

Kfit Workout of the Day 4-24-13

Warmup: Active streching, interior shoulder work, 10 body presses, work up to 4 RM for strict press
Strength: 6 sets of 4 strict press @ 95% your 4 RM
Stamina: 50 strict press @95lb, 50 shrugs, 400m overhead carry
Last push: 30min speed, quickness and explosive drills
Core: Burnouts (30 on 10 off) knee ups, plank, russian twist
Cardio: 4 mile ruck run

Kfit Workout of the Day 3-28-13

Warmup: Active streching, 500m row, Work up to max military press
Strength: Seated Military Press5x1, DB Arnold Press 3x10, Preacher Curls 5x5 superset with Cross Body Curls 3x10
Stamina: 12 mins- 10 Seated DB Press, 10 Laying Curls,10  EZ Bar Front Raises, 10 Cable Curls, 30 secs ropes
Core: 3 rounds- 20 Double Crunches, 15 Hanging Leg Raises, 15 Eagle Sit-ups,  2 min Static Scissors
Cardio: Tabata row

Workout was created by Daniel Whitlow a trainer at Klein Fitness.

Kfit Workout of the Day 3-22-13

Warmup: Active streching, 2 min of jump rope, 10 body presses
Strength: BOSU strict press 4 sets of 8 @ 90% of 8 RM, work up to your 8 RM
Stamina: 4 rounds of 8 med ball body press, 10 shoulder rotations, 50m overhead carry
Last Push: Complete as many rounds as you can in 12 minutes, 10 thrusters, 10 jump shrugs, 30sec of power rope
Core: 3 rounds, 15 weighted crunch, 15 toes to bar, Oblique knee ups, 20 med ball situps
Cardio: 3 mile run as fast as you can