June 16, 2021 K2 Strength WOD

Prep (6 Minutes)

All movements 30 – 60 seconds per side

  1. Banded Pigeon
  1. Glute Smash
  1. Assisted Bottom Squat Hold 
  1. Banded Squat on Wall
  1. Adductor

Squat Prep:

Two sets of:

Perform each exercise for 30 seconds 

  1. Half Kneeling Med Ball Toss
  1. Banded Lateral Walk
  1. Banded Squat
  1. Side Plank w/ Abduction

Strength (10 Minutes)

A.

Take 10 Minutes To Complete:

 Back Squat

  1. 5 x @ 60%
  2. 5 x @ 70%
  3. 3 x @ 80%
  4. 2 x @ 85%
  5. 10 x @ 70%

Build Muscle (25 Minutes)

A.

Three sets:

Rest x 30 seconds between movements. 

  1. 10 x Left Bulgarian Split Squat
  2. 10 x Right Bulgarian Split Squat
  3. 20 x  Med Ball Hamstring Curl
  4. 30 x Quick Step Up

B.

Every 2 Minutes x 5 sets 

  1. 30 seconds x KB Front Rack Carry
  2. 12 x GHD Sit Up/ GHD Supine Hold/ Hollow Body Hold/ Kipping Toes To Bar/ Straight Leg Sit Up / Butterfly Sit Up 

KB Weight:

Men – 24/20/16 

Women -16/14/12 kg

C.

Three sets of:

  1. Max Reps x  Strict Pull Up/Banded Pull Up/ Jumping Chest To Bar/ Negative Chin Up/ Ring Row
  2. 12 x Weighted Lunge
  3. 30 seconds x Farmer Carry
  4. Rest x 60 seconds

DB Weight:

Men – 50/40/30 

Women – 35/25/15 lbs

D.

Over the next few weeks we are going to be doing some fun progressions for wall sits 🙂

Every 3 Minutes x 3 sets 

  1. 60 seconds x Wall Sit
  2. 30 seconds x Goblet Squat

Recovery (6 Minutes)

All movements x 30 seconds per side

  1. Hamstring
  1. Quad Smash
  1. Glute
  1. Adductor
  1. Lower Back

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