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)

2. 10 x Burpee OR Push Up x 10 

3.  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:

3. 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)

2. DB Thruster x 50

3. 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

2. Quad

3. Glute

4. Bicep

5. Med Trap

6. Anterior Delt

Stretching ( 5-15 Minutes)

A.

Each stretch the duration is per side 

1. Saddle x 2 minutes

2. Seated Straddle x 3 minutes

3. Standing Forward Fold x 2 minutes

4. Hamstring Series x 60 seconds

5. Seated Piriformis x 60 seconds

6. Supine SI x 60 seconds

7. Ankle Dorsiflexion x 60 seconds

8. Overhead Squat On Wall x 3 minutes