Thursday 23/09/10

Two more new members to welcome this week, Nicky and Lucy.

This weeks workout:

50 x Double KB Swing
50 x Alternate Long Cycle Clean (25/25)
50 x Alternate Snatch (25/25)
50 x Double KB Front Squat
50 x Double JB Jerk
Penalty of 5 Burpees every time you set the KBs down.

Great session guys.

Hoodies and T-Shirts

It's what you've been waiting for. Check out the new Apparel page for Hoodies and T-Shirts!

Thursday 16/09/10

This week we welcome KJ and John to their first KBC session, as we tackled the AOS Providence workout.

14 two minute rounds with one minutes rest between rounds.

Round 1 – Swings
Round 2 - Cleans
Round 3 - Chest Press
Round 4 - Front Squat/Sumo DL
Round 5 - 1 Legged Deadlift
Round 6 - Windmills/OH Squat
Round 7 - Clean and Press
Round 8 - Swing to Squat
Round 9 - Tactical Lunge
Round 10 - Triple Crush
Round 11 - Slingshot/Figure 8
Round 12 - Seated Press
Round 13 - 1 Arm Row
Round 14 - OH Crunch/Russian Twists/Sicilian Crunch

And for anyone brave enough, a 3 minute Snatch Test.

No Class on the 09/09/10

There will be no class on the 09/09/10.  Classes will resume on 16/09/10

Thursday 02/09/10

Back out on the field this week for a bit of the following:

All with 2 Kettlebells:

2 minutes Long Cycle Clean and Jerk – You can not put the KBs down.
20 x Single Leg Deadlift L
20 x Single Leg Deadlift R
1-10 Ladder of Double KB Chest Press
20 x Single Leg Deadlift L
20 x Single Leg Deadlift R
2 minutes Plank on KB
2 minutes Long Cycle Clean and Jerk – You can not put the KBs down.
20 x Front Squat