My workout Today

Warm Up:
45 Minutes of cardio. I chose to run, but feel free to do another form of cardio, as long as you can do it for 45 minutes, you're good. 

Main Set:
40 Reps of 3-6 sets. I did 5. One right after the other, no rest periods at all here. Dig Deep.
Military Press
Upright Row
Leg Extensions
Weighted Crunches 
Bent-Over Row
Weighted Calf Presses 
200-50 legs- (see below)
Reverse Crunches 


Last Set:
60 Pushups, 60 Crunches, & 60 Double Unders. 


200-50 Legs is really quite simple; 50 reps of 4 different exercises. Lunges, Offset Lunges, Squats, and Skater Squats. When doing the Skater Squats, be sure to keep your torso upright and core tight. Push that chest out. 

"Find it within you" - Malik Dees      
 

Customize you're own workout

Life is not about how fast you run or how high you climb but how well you bounce.
~ Vivian Komori

Core Focus:

Pick 3 of your favorite abdominal exercises for this routine.

Warm-up with light job or jump rope

main set:
abs exercise # 1
20-100 push-ups
abs excercise #2
pull ups till failure
abs exercise #3
50-200 body weight squats

(repeat main set as needed)

stretch for cool-down. 

My workout from the night before. ....Insane!

10 Minute plank for completion
10 rounds for completion -
100 burpees swim 15 laps

finish with 50 pushups,
1 minute of plank
and 40 laps

Side stroke is recommended for SEAL Candidates

Fat Torch 101

super set these if you please. 

Main Set-
 Repetition System is 10,9,8,7,6,5,4,3,2,1- Rowing is done in !00 Meters, 90 Meters, 80 Meters, 70....You get it. 
Dig deep into this and before you even think about quitting,....you better not quit.
Leg press -160 Lbs for Men and 90 Lbs for women
Dips W/ Leg Raise/Knee tuck. (Make these harder by locking a Medicine ball between the knees.
Row (Above is Repetition System for these. Feel free to double or triple each.)
Standard Pushups. Chest hits the floor every single time, NO exceptions. Make sure you go all the way up on these until your arms are fully extended but not locked. Throw a vest on to make it harder. 
 






"Find It Within You"- Malik Dees of Addiction Fitness
Crossfit Workout provided by Addiction Fitness owner Malik Dees

Tips for accomplishing that handstand

As people grow up we tend to develop wisdom, and along with that wisdom comes this some what irrational fear of certain things such as your arms giving out on you during a handstand. Or at least that's the way I see it. But the truth is, your arms have nothing to do with it. It's all in the shoulders, wrist, and core. Your shoulders support you, and like Dem Franchize Boyz, your wrist and core control which way you lean and rock.
How do you strengthen and train them?
For your core try planking and side planking. As well as the Body Saw.
For your wrist and forearms do pullups. Death Grip that bar throughout the movement.