June 28, 2021 K2 Fitness WOD

Prep Work (6 Minutes)

A.

All movements x 30 seconds per side

  1. Hamstring
  1. Quad
  1. Glute
  1. Rear Delt
  1. PVC External Rotation
  1. Banded Tricep Stretch

Warm Up (5 Minutes)

A.

One set of:

Perform the entire set on one side first. 

  1. Turkish Get Up x 1
  1. Half Kneeling Press x 3
  1. Single Arm Push Press x 6
  1. Single Arm KB Snatch x 9 
  1. Single Arm Overhead Squat OR  Single Arm Front Rack Reverse Lunge x 12 
  1. Single Arm Front Rack KB Carry x 60 seconds 

Warm Up Option B

3 Minute AMRAP

  1. 20 x DB Deadlift
  1. Run x 200 meters
  1. Golbet Squat x Max reps until clock hits 3:00

Core (6 Minutes)

A.

Every 30 seconds x 3 sets

  1. 4 x Straddle Up To Bar OR Strict Knee to Elbows + L Negative /
  1. 8 x Kipping Toes To Bar OR Single Leg Toes To Bar 
  1. 4 x Weighted Strict Toes to Bar OR Strict Ankle To Bar
  1. 8 x Kipping Toes To Bar OR Single Leg Toes To Bar 

Strength (16 Minutes)

A.

*There is another option below if you are crunched for time or want a different stimulus.* 

Every 2 minutes x 5 sets

Back Squat*

*Row x Calories before sets one – five of your squats. 

Men – 15/12 

Women – 10/8 

  1. 4 x @ 62.5%
  1. 3 x @ 67.5%
  1. 2 x @ 72.5%
  1. 1 x @ 77.5%
  1. 1 x @ 82.5%

When the clock hits 11:00 complete

Every 2 minutes x 3 sets 

  1. Back Squat x 7 @ 67.5%

Option B.

  1. Tempo Goblet Squat x 10
  1. Med Ball Hamstring Curl x 15 
  1. Lunge x 20 

Conditioning (12 Minutes)

A.

For Time:

  1. Run x 400 meters 
  1. Kettlebell Swing x 40
  1. Kipping Toes To Bar OR Hanging Leg Raise x 20 
  1. Run x 400 meters
  1. Kettlebell Swing x 30
  1. Kipping Toes To Bar OR Hanging Leg Raise x 15
  1. Run x 400 meters 
  1. Kettlebell Swing x 20
  1. Kipping Toes To Bar x 10 OR Hanging Leg Raise x 10 

Extra Credit (10 Minutes)

10 Minute EMOM

  1. 12 x Cossack Squats
  2. 20 x GHD Hip Extension

Recovery ( 5 Minutes) 

A.

All movements x 30 seconds per side

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

Stretching ( 5-15 Minutes)

A.

Each stretch the duration is per side 

  1. Twisted Lizard x 60 seconds
  1. Seated Forward Fold x 2 minutes
  1. Downdog x 60 seconds
  1. Banded Hip Flexor x 60 seconds
  1. Saddle x 2 minutes
  1. Pigeon On Wall x 2 minutes
  1. Hamstring Series x 2 minutes
  1. Wall Frog x 2 minutes 

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