Kettlebility … Say, What?

We had some good movements  and stretching today but, really, what the eff is Kettlebility? Nothing. It’s just some stupid name I made up for the post.

We took a slightly different approach to a mobility day today. And, I think, it was well received … and lord knows we all needed it!

Here’s how it works:
First, we perform the prescribed 3 minute AMRAP and follow that with about 6 minutes of mobility, which focuses on the movements we used in the AMRAP.

Second, you get to pick your kettle bell weight and the intensity with which you do the AMRAP. The point is to move consistently for the 3 minutes. If you want to make sure you get a cardio/endurance WOD in, then grab a heavy kettle bell and go really, really hard for 3 minutes. If you’re just tired and sore and beat down, then move languidly (but consistently) and with a lighter kettle bell.

The focus today is on the mobility and using the movements in the AMRAPs to ready our bodies for good mobility work. Hopefully, you all feel better than before class!

Warm Up – Old Skool:
10 Push Ups
10 Pull Ups
10 Sit Ups
10 Squats
10 Ring Dips
5 Handstand Push Ups
20 Double Unders

Work:
3 Minute AMRAP
7 American Kettle Bell Swings
5 Ring Rows

~ 6 Minutes Group (Coach-led) Mobility
Shoulder rotations
Shoulders on bands
Clasp hands behind back, at/just above waist
Triceps stretch

3 Minute AMRAP
7 Glute Push Ups (lie on back, feet flat on ground, press hips up)
5 Weighted Sit Ups w/ Kettle Bell

~ 6 Minutes Group (Coach-led) Mobility
Cool guy
Seated Toe Grab
Seated Twists
Twist II – Lie on back, pull knee in to chest, release, tuck foot behind straight knee and pull knee to floor

3 Minute AMRAP
7 Goblet Squats w/ Kettle Bell
5 Stick Jumps x2 20”/12”

~ 6 Minutes Group (Coach-led) Mobility
PNF Hamstring
Forward bend
Hip Flexors
Seated Forward Bend (grab toes)
Calves on Wall

Hope everyone is feeling loosey and goosey and enjoyed the week! It is awesome to be home and see you all again. Have a great weekend and see you Sunday.