Small group had FUN with this one tonight – it involved many of our favorite “toys”: kettlebells in a variety of weights (12kg, 14kg, 16kg, 24kg), a Battling Rope, and the infamous “evil wheel” (aka the $12 of pain, ab wheel).
We began with a Primal Move warm up, then 5 minutes of get-up practice (alternating sides) with a comfortable kettlebell – the focus was for form and a continuation of the warm up. The size you might use for an RKC kettlebell snatch test may be appropriate for example. When in doubt, go lighter, this isn’t the time for PRs.
Then it was 3 Rounds of……… ABRACADABRA! (We did this in “stations” the different size kettlebells were distributed around the stations as well – if you found something light, you did 1 arm swings, if it was something heavier, then 2 arm swings…)
- 30 seconds wheel roll-outs* – 30 seconds rest/transition
- 30 seconds kettlebell swings – 30 seconds rest/transition
- 30 seconds “tuck ups or v-ups” – 30 seconds rest/transition
- 30 seconds kettlebell swings – 30 seconds rest/transition
- 30 seconds Battling Rope** “Up-Downs” – 30 seconds rest/transition
- 30 seconds kettlebell swings – 30 seconds rest/transition
- 30 seconds goblet squats – 30 seconds rest/transition
*Don’t have an ab wheel? Practice the hollow position, the hollow rock, OR even a meaningful RKC style plank
(this is the wheel we used)  |
This could work too!  |
**No battling rope? Oh that’s really too bad… sounds like burpees time instead.
We cooled down with some milling around, a few downward dog/ up dogs then our Primal Move cool down. Good times!!!
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