June 29, 2021 K2 Executive WOD

Warm Up (10 Minutes)

A.

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

Two Sets Of:

1. Alternating Step Up x 20 

2. Cardio x 45 seconds (Row if possible)

3. Alternating Step Up x 15

4. Cardio x 30 seconds (Row if possible)

5. Alternating Step Up x 10

6. Cardio x 15 seconds (Row if possible)

Step Up Weight:

Men – 35/30/25 

Women – 25/20/15 lbs

Gymnastics Pushing Strength (15 Minutes)

B.

Begin a running clock and complete:

Every 75 seconds x 4 sets

1. 15 x Ball Push Up OR 15 sec each : Hand Plank On Ball + Bottom Push Up Hold 

When the clock hits 6:00 complete:

5 EMOM

1. 10 x Jumping Dip + Banded Tricep Extension OR  Banded Tricep Pushdown x 20 

When the clock hits 11:00 complete:

Every 45 seconds x 4 sets 

1. 25 second x Bottom Push Up Hold OR Elevated Bottom Push Up Pulse

Strength + Conditioning (15 Minutes)

C.

Four Rounds For Time:

1. 10 x Med Ball Clean OR Kettlebell Clean
   
2. 10 x Burpee OR Elevated Burpee

Rest until the clock hits 6:00 then complete:

Four Rounds For Time:

1. 20 Kettlebell Swing
   
2. 20 x Jumping Chest To Bar Or Banded Row

Rest until the clock hits 12:00 then complete:

Four Rounds For Time:

1. 15 x Box Jump OR Squat Jump
   
2. 30 x DB Thruster 

Extra Credit (10 Minutes)

Tabata – 20 seconds of work + 10 seconds of rest 

4 Minutes Tabata of:

1. Hip Thrust

Rest x 60 seconds then complete:

2. Plank 

Recovery (6 Minutes)

E.

All movements x 30 seconds per side 

1. Grip

2. Pec

3. Anterior Delt

4. Rear Delt

5. Tricep

6. Trap
   
7. PVC Lat

Stretching ( 5-15 Minutes)

A.

Each stretch the duration is per side 

1. Pec x 60 seconds

2. Puppy Dog x 60 seconds

3. Wall Tricep x 60 seconds

4. Forearm x 2 minutes

5. Straddle + Eagle x 60 seconds

6. Lower Back x 2 minutes

7. Hamstring Series x 3 minutes