June 21, 2021 K2 Strength WOD

Prep (6 Minutes)

All movements 30 – 60 seconds per side

1. PVC External Rotation

2. Couch Stretch

3. T Spine Opener With KB or Barbell 

4. PNF Pec Stretch 

5. Banded Tricep Stretch

Strength (10 Minutes)

Shoulder Prep:

1. Shoulder Series # 2

Every 90 seconds x 10 sets 

Push Press

1. 8 x  @ 60%

1. 6 x @ 70%
2. 4 x @ 80%
3. 4 x @ 82.5%
4. 4 x @ 85%
5. 4 x @ 87.5
6. 4 x @ 90%
7. 4 x @ 90%
8. 4 x @ 90%
9. 8 x  @ 70%
10. 10 x @ 60%

Make sure you are driving through your legs. As the barbell comes back down to the front squat, scoop your lower belly in, squeeze your glutes as you dip and drive. 

Build Muscle (25 Minutes)

A.

Every 90 seconds x 3 sets 

1. 30 seconds x Double KB Overhead Carry ORSingle Arm Overhead Carry

2. Max Reps x  Strict Pull Up/ Kipping Pull Up/ Banded Pull Up/ Jumping Chest To Bar/ Negative Chin Up/ Ring Row

KB Weight:

Men – 24/20/16 

Women – 16/14/12 kg

B.

Three sets of:

1. 15 x Tempo Push Up/ Negative Push Up + Knee push Up/ Elevated Tempo Push Up
2. Suitcase Carry + Waiter Carry* x 30 seconds per side
   
3. 45 seconds x Banded Tricep Extension
   
4. Rest x 60 seconds

Suitcase Carry:

Men – 28/24/20

Women – 20/16/14 kg 

*use half the weight of your suitcase carry for the waiter carry. 

C.

Every 90 seconds x 4 sets 

1. 10 x Chinese Row ORBat Wing
2. 15 x Skull Crusher 

Chinese Row:

Men – 115/95/75

Women – 75/55/35

DB Skullcrusher:

Men – 25/20/15

Women – 20/15/10  lbs

D.

Three sets of:

1. 30 seconds x  Reverse Snow Angel 
2. 15 x Banded Pull Apart
3. Rest x 30 seconds

Recovery (6 Minutes)

All movements 30 – 60 seconds per side

1. Tricep Smash 

2. Med Trap Smash 

3. Psoas Smash

4. Quad Smash

5. Hamstring Smash On Box 

Stretching (10 minutes)

1. Pec x 60 seconds
2. Hamstring Series x 2 Minutes 
3. Pigeon On Wall x 2 Minutes
4. Down Dog x 2 Minutes
5. Seated Piriformis x 2 Minutes
6. Wall Straddle Stretch x 2 Minutes
7. Cat + Cow x 60 seconds