Thursday 25/11/10

AMRAP in 20 minutes.
4 x Long Cycle Clean and Jerk Left
4 x Snatch Left
4 x Long Cycle Clean and Jerk Right
4 x Snatch Right
25 Metre OH Carry Right
7 x Goblet Squats
25 Metre OH Carry Left

Thursday 18/11/10

This week we focused on power output. The group was split into teams of 4, 2 working while the other 2 rest. Each station of the circuit had to be completed twice by each member of the team before moving on. The circuit must be completed twice.

10 x Double KB Jerks
15 x Body Rows/Supine pull ups
20 x KB jump Squats
100m Sprint

There was also a couple of bonus 2 minute core workouts sprinkled in through out the circuit.

KBC trains the guys from MuleBar

Click here to check out Mule Bars write-up on Will's visit to The Mule Bar Stables. Will put the guys through their paces with a challenging Kettlebell workout.

New Grading Syllabus

The new updated Grading Syllabus has now been posted.

Check out the Grading Syllabus page here

Thursday 11/11/10

Another big session this week. A lot of hard work put in by all, especially our newer members.

Thursday 04/11/10

1 minute on each round, no rest between rounds. 20 minutes solid work.

1. Hand to Hand Swings
2. Goblet Squats
3. Clean and Press Right
4. Over Head Squat Right
5. Clean and Press Left
6. Over Head Squat Left
7. Bent Over Row Right
8. Lunge Right
9. Bent Over Row Left
10. Lunge Left
11. Snatch Right
12. Lateral Lunge
13. Snatch Left
14. Bob and Weave
15. Swing to Row Right
16. Single Leg Deadlift Right
17. Swing to Row Left
18. Single Leg Deadlift Left
19. Bicep Curl
20. Half Squat KB Round the Legs

Thursday 28/10/10