Workouts

Workouts

- Train hard. Train consistently. -

Train hard. Train consistently.

K2 Executive

September 17, 2019 Executive Workout

By ksquaredfitness | Sep 16, 2019

Warm Up (5 Minutes) A. Begin a running clock and complete two sets each movement 30 seconds Arch Hold https://www.dropbox.com/s/anrpt9uuw7amsom/%20Arch%20Up.MOV?dl=0Reverse Snow AngelDB Floor Press https://www.dropbox.com/s/ppzwkuxefzw6fk6/Close%20Grip%20Floor%20Press.MOV?dl=0Hand Plank Shoulder Taps https://www.dropbox.com/s/1ch6llixa9xwkbq/Hand%20Plank%20Shoulder%20Tap%20-%20K2F.mp4?dl=0Bottom Push Up Hold https://www.dropbox.com/s/dc1lvcu03v4v61i/Box%20Bottom%20Push%20Up%20Hold%20-%20K2F.mp4?dl=0 Strength (25 Minutes) A. Every 90 seconds x 3 sets DB Bench Press x 15Elevated Dips x 15 https://www.dropbox.com/s/406091jahvvjtmu/Dips%20On%20Box%20.MOV?dl=0Single Arm Row x 10 per…

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September 16, 2019 Executive Workout

By ksquaredfitness | Sep 15, 2019

Warm Up (5 Minutes) A. Push Press x 15 Bodyweight Ground To Overhead x 15 Banded Lateral Walk x 30 seconds per direction https://www.dropbox.com/s/npmp7n8hbsvc2mw/Banded%20Lateral%20Walk%20-%20K2F.mp4?dl=0 3 EMOM* Every Minute On The Minute All movements to be completed within one minute Kettlebell Swing or Deadlift x 15 Push Up x 3  Bodyweight Squat x 3  Strength (15…

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September 13, 2019 Executive Workout

By ksquaredfitness | Sep 12, 2019

Core (6 Minutes) A. Tuck Hold x 45 seconds When the clock hits 1:00         2. Plank x 3 minutes of effort  When the clock hits 5:00        3. Tuck Pulses x 45 seconds Strength (9 Minutes) A. 9 EMOM*Every minute on the minute Left Leg Split Squat x 12  Bodyweight Bridges x 15 Left Leg Split…

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K2 Athlete

September 17, 2019 Week 3 Day 2

By ksquaredfitness | Sep 16, 2019

Core (6 Minutes) A. Every 30 seconds x 4 sets 4 Candlestick press/4 strict toes to bar/ 4strict ankles to bar/ 4strict knee to elbow + negative leg raise/  4 strict leg raise 8 Kipping toes to bar/Knee to chest/ V Up 16 Slow Mountain Climber – hit your tricep and hold for one breathe. …

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September 16, 2019 Week 3 Day 1

By ksquaredfitness | Sep 15, 2019

Core (8 Minutes) A. Every 30 seconds x 2 sets 4 Straddle up to bar/ 4 strict toes to bar/ 4 strict ankles to bar/ 4 strict knee to elbow + negative leg raise/ 4 strict leg raise 10 x Kipping toes to bar/Knee to chest/ V Up 4 EMOM 6 Candlestick press/6 strict toes…

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September 13, 2019 Week 2 Day 5

By ksquaredfitness | Sep 12, 2019

Core (8 Minutes) A. 6 EMOM 40 second x  Arch Hold 40 second  x Plank Hold Every 30 seconds x 2 sets  Straight leg bottom balance x 30 seconds Hand plank  mountain climbers x 30 seconds  Strength + Conditioning (30 Minutes)  A. Begin running clock and complete: Three rounds for time of: Run 400/300/250 meters…

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