Thursday 31/03/11

2 minutes on each station with a 2 minutes core session between each station.



Finished off a short race:
10 x ring dips
10 x seated press L + R
10 x chest press L + R
10 x jerks L + R

The title was taken by Annie who completed it in 1:29

Tuesday 29/03/11

Suns out, so for the first time this year, we took the session outside.

Started with some kettlebell juggling and then on to the main workout.





Finished off with some work on the breathing cycle for the clean and jerk.

Steve Cotter on Shoulder Flexibility

Steve Cotter is doing a great series at the moment on the IKFF YouTube Channel. This one is particularity useful for all those who struggle with the rack position.

Thursday 24/03/11

It's Tabata Thursday! 20 seconds on 10 seconds off for a total of 8 rounds per moment.

Tuesday 22/03/11

The Dirty Thirty!

Thursday 17/03/11

Another heavy ladder session today.

Tuesday 15/03/11

Bit of a chipper today. Choose a weight that's challenging but still allows you to maintain the intensity.

Thursday 10/03/11

Max reps for time today. Special mention to Cassie and Janice for passing their first grading today. Well done girls.

Tuesday 08/03/11

This weeks first session saw the KBC faithful getting used to working with heavier weights.

Ladder of 10 x two handed swings with 6,8,12,16,20,24,32kg kb & back down.

Ladder of 10 x right handed swings with 6,8,12,16,20,24,32kg kb.

Ladder of 10 x left handed swings with 6,8,12,16,20,24,32kg kb.

Ladder of 10 x right handed long cycle cleans with 6,8,12,16,20,24,32kg kb.

Ladder of 10 x left handed long cycle cleans with 6,8,12,16,20,24,32kg kb & back down.

Thursday 03/03/11

2 x 12 minute AMRAPs today. One focusing on upper body, the other lower body.


We also welcome Sarah and Matt to their first session. Well done guys.

Tuesday 01/03/11

It’s the return of the 20 minute AMRAP:

Complete both left and right for 1 round.