Kfit Workout of the Day 6-12-13

Warmup: Active Stretch, 200m run, 20 air squats, 2min jump rope
Strength: Complete as many rounds as you can in 20 min, 10 clean and press, 50m of frog jumps, 25 double unders
Stamina: 30min of quickness, agility, explosive and speed drills
Core: 50 situps,, 50 flutter kicks, 50 oblique crunches, 50 mason twist
Cardio: 1 800m, 2 400m, 4 200m, 6 100m sprints

Kfit Workout of the Day 5-22-13

Warmup: Active streching, 400m run, 25 air squats
Strength: 4 sets of 10 power cleans
Stamina: 50 toes to the bar, 50 wall balls
Last push: 30 minutes of quickness/speed/explosive/agility drills
Cardio: Run 3 miles as fast as you can

Kfit Workout of the Day 5-8-13

400m jog
2 40m sprints
80 all together Tire throws (squat/press, right side rotation,  left side rotation, overhead backwards throw)
100yard bear crawl to a 100yard sprint
100yard crab crawl to a 100yard sprint
4 100m sprints with a 100m jog in between
20min of quickness/speed drills
1min of pushups, air squats and situps with 1min of rest between each exercise

Kfit Workout of the Day 5-3-13

Warmup: Active streching, 500m row
Strength: Deadlift 4 rounds of 5-5-5 (5 explosive, 5 slow 3 count, 5 regular)
Stamina: 50 power clean and press, 50 KB swings, 50 good mornings
Last push: 30min of speed, explosive, agilty and quickness drills
Cardio: 3 mile run as fast as you can

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 4-10-13

Warmup: Active streching, 800m jog
Strength: Clean and press 4 sets of 10 @ 135lbs
Stamina: 4 rounds of 100m bball pushup/sprint, 30sec 4 cone drill, 10 rim touches
Last push: 30min speed/agility/explosive drills
Core: 50 oblique kneeups, 50 fifer sisscors, 50 standing oblique weighted crunch, 50 reverse crunch/toe touch
Cardio: 4 mile ruck run

Kfit Workout of the Day 4-3-13

Warmup: Active streching, 2min jump rope
Stamina: 30 minutes of quickness/speed drills
Last push: Complete 4 rounds as fast as you can, 20 wall balls, 1min of rope, 15 toes to bar
Core: 100 hanging oblique crunches, 50 weighted crunches, 100 standing oblique crunches, 50 reverse crunch toe touches
Cardio: 30min of stair sprints

Kfit Workout of the Day 4-1-13

Warmup: Active streching, 400m run, 30 air squats, work up to 10 RM squat
Strength: 4 sets of 8 @ 80% of 10RM explosive squats
Stamina: 4 rounds, 10 explosive step ups, 20 rim touches, 15 explosive wall balls, 3 bball suicide
Last push: Tabata, power cleans, side sprints, bench jumps
Core: p90x ab ripper
Cardio: 30min stair sprints