June 29, 2021 K2 Fitness WOD

Prep Work (6 Minutes)

A.

All movements x 30 seconds per side

1. Grip

2. Pec

3. Anterior Delt

4. Rear Delt

5. Tricep

6. Shoulder Internal Rotation

7. Wall Circle

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. Row x 15/8 Calories

3. Alternating Step Up x 15

4. Row x 12/6 Calories

5. Alternating Step Up x 10

6. Row x 8/4 Calories

Step Up Weight:

Men – 35/30/25 

Women – 25/20/15 lbs

Gymnastics Pushing Strength (15 Minutes)

A.

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. 5 x Pause Dip*/ Banded Pause Dip*/ 20 Banded Tricep Pushdown

*Pause in the bottom of your dip for 5 seconds 

When the clock hits 11:00 complete:

Every 45 seconds x 4 sets 

1. 25 second x Ring or Bar Support Hold/ Bottom Push Up Hold

Increased duration here by 10 seconds. Next week we will drop the time back down but add weight. 

Strength + Conditioning (16 Minutes)

C.

Four Rounds For Time:

1. 5 x Hang Squat Snatch OR Hang Squat Clean
   
2. 10 x Bar Facing Burpee

Rest until the clock hits 6:00 then complete:

Four Rounds For Time:

1. 10 x Power Clean OR Front Squat OR Deadlift
   
2. 10 x Butterfly Chest To Bar Pull Up OR Kipping Pull Up OR  Strict Pull Up

Rest until the clock hits 12:00 then complete:

Four Rounds For Time:

1. 15 x Box Jump Over
   
2. 30 x DB Thruster 

Barbell Weight:

Men – 135/115/95

Women – 95/75/55 lbs

Extra Credit (10 Minutes)

Take 10 Minutes to:

1. Build to 6 rep max Push Press

Recovery ( 6 Minutes) 

A.

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