July 1, 2021 K2 Executive WOD

Warm Up (5-10 Minutes)

A.

One – Two sets of:

All movements 20 seconds of effort with 10 seconds of rest

1. Single Arm Hand Plank OR Supinated Hand Plank

2. Lateral Lunge

3. Side Plank

4. Shuttle Run

5. Side Lying V Up OR Bicycle Crunch

6. Push Up OR Hand Release Push Up

7. Alligator Roll

8. Tuck Hold On Hand

9. Squat Jump

10. Wall Climb OR Plank Walk Out

Core (9 Minutes)

B.

Every 30 seconds x 3 sets

1. 25 second x Tuck Hold OR Hollow Body Hold

2. 3 x Hollow Body To L Sit Press On KB’s OR Hollow Body Press to Floor

Then complete one set of:

3. 15 x Backward Straddle Scoot OR Straddle Lift OR  V Up + Straddle Touch

Strength + Conditioning (30 Minutes)

C.

30 Minute EMOM – Every minute on the minute perform:

1. Cardio x 2 Minutes (Run if possible)

2. Man Maker x 5 OR Renegade Row x 20 

3. Cardio x 90 seconds (Bike if possible)

4. 15 – 20 x Burpee OR  Hand Release Push Up + Lizard Step Up

5. Plank x 60 seconds

Goal Distance If You Are Running:

Level 1 – 400 meters (.25)

Level 2 – 350 meters (.21)

Level 3 – 300 meters (.18)

Goal Distance If You Are Biking

Level 1 – 25/18 calories

Level 2 – 20/13 calories

Level 3 – 15/8 calories 

Extra Credit (10 Minutes)

10 Minute EMOM

1. 12 x Kettlebell Swing

2. 10 Yard x Box Pike Circle

Recovery (6 Minutes)

E.

All movements x 30 seconds per side 

1. Hamstring

2. Quad

3. Tricep

4. Med Trap

5. Shin

6. Lower Back

Stretching ( 5-15 Minutes)

A.

Each stretch the duration is per side 

1. Banded Hamstring x 2 minutes

2. Supine SI x 60 seconds

3. Banded Hip Flexor x 2 minutes

4. Couch x 2 minutes

5. Wall Straddle x 3

6. Seated Forward Fold x 2 minutes

7. Calf x 60 seconds

8. Downdog x 60 seconds