July 2, 2021 K2 Executive WOD

Mindset (1 Minute)

Warm Up (9-15 Minutes)

A.

Complete this entire warm up with nasal breathing only. If you begin breathing through your mouth, you are going to fast.

9 – 15 Minute EMOM – Every minute on the minute based off how much time you have perform: 

  1. Cardio x 60 seconds (Bike if possible)
  1. 10 x Burpee OR Push Up x 10 
  1.  Bodyweight Squat x 25

Core (6 Minutes)

B.

 6 MInute EMOM –  Every minute on the minute perform:

  1. 20 x Tuck Up
  2. 20 x Elbow Jack OR Elbow Plank Mountain Climber


When the clock hits 6:00 complete:

  1. Plank x 2 minutes 

Strength (12 Minutes)

C.

Every 5 Minutes x 3 sets 

  1. Wall Sit x 60 seconds
  2. Goblet Squat x 30 seconds
  3. Front Rack KB Carry x 30 seconds
  4. Wall Sit x 60 seconds

KB Weight:

Men – 24/20/16

Women – 16/14/12 kg

A spin off last week. We have been working A LOT on positional strength with carries and being strong in the front rack position. Crush this segment and finish your workout strong.

Conditioning (10 Minutes)

D.

For Time:

  1. Cardio x 5 Minutes (Row if possible)
  1. DB Thruster x 50
  1. 30 x  Jumping Chest To Bar OR 15 x  Negative Chin Up OR 30 x Banded Row 

Extra Credit (10 Minutes)

4 Minute EMOM

  1. 15 x Sit Up
  2. 15 x Banded Pull A Part

When the clock hits 5:00

4 EMOM

  1. 20 x Banded Good Morning
  2. :30 seconds x Hollow Body

Recovery (6 Minutes)

E.

All movements x 30 seconds per side 

  1. Hamstring
  1. Quad
  1. Glute
  1. Bicep
  1. Med Trap
  1. Anterior Delt

Stretching ( 5-15 Minutes)

A.

Each stretch the duration is per side 

  1. Saddle x 2 minutes
  1. Seated Straddle x 3 minutes
  1. Standing Forward Fold x 2 minutes
  1. Hamstring Series x 60 seconds
  1. Seated Piriformis x 60 seconds
  1. Supine SI x 60 seconds
  1. Ankle Dorsiflexion x 60 seconds
  1. Overhead Squat On Wall x 3 minutes

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