June 30, 2021 K2 Fitness WOD

Prep Work (6 Minutes)

A.

All movements x 30 seconds per side

1. Hamstring

2. Quad

3. Glute

4. Rear Delt

5. PVC External Rotation

6. 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

2. Half Kneeling Press x 3

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3. Single Arm Push Press was th  is the time  to yyx 6

4. Single Arm KB Snatch x 9 

To 

5. Single Arm Overhead Squat OR  Single Arm Front Rack Reverse Lunge x 12 

6. Single Arm Front Rack KB Carry x 60 seconds 

Warm Up Option B

3 Minute AMRAP

1. 20 x DB Deadlift

2. Run x 200 meters

3. 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 /

2. 8 x Kipping Toes To Bar OR Single Leg Toes To Bar 

3. 4 x Weighted Strict Toes to Bar OR Strict Ankle To Bar

4. 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%

2. 3 x @ 67.5%

3. 2 x @ 72.5%

4. 1 x @ 77.5%

5. 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

2. Med Ball Hamstring Curl x 15 

3. Lunge x 20 

Conditioning (12 Minutes)

A.

For Time:

1. Run x 400 meters 

2. Kettlebell Swing x 40

3. Kipping Toes To Bar OR Hanging Leg Raise x 20 

4. Run x 400 meters

5. Kettlebell Swing x 30

6. Kipping Toes To Bar OR Hanging Leg Raise x 15

7. Run x 400 meters 

8. Kettlebell Swing x 20

9. 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

2. Hamstring

3. Quad

4. Glute

5. Adductor

6. Grip

Stretching ( 5-15 Minutes)

A.

Each stretch the duration is per side 

1. Twisted Lizard x 60 seconds

2. Seated Forward Fold x 2 minutes

3. Downdog x 60 seconds

4. Banded Hip Flexor x 60 seconds

5. Saddle x 2 minutes

6. Pigeon On Wall x 2 minutes

7. Hamstring Series x 2 minutes

8. Wall Frog x 2 minutes