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

Thursday 20/05/10

First session at the new location. Today we took it outside in the sunshine and welcomed Ben for his first session.

This weeks workout: The Kettlebell 300

25 x Snatches LT
50 x Swings
50 x Chest Press 25LT/25RT
50 x Jump Squats with KB
50 x KB Floor Wipers
50 x Clean and Press 25LT/25RT
25 x Snatches RT

Name/KB/Time

Will/24/19:03
Martin/24/22:49
Simon/16/17:27
Ben/12/14:27
Anna/6/17:01
Steve/16/18:25
Georgie/4/13:04 (scaled to 161 reps)
Janice/6/13:48 (scaled to 161 reps)
Annie/8/16:20
Vicky/8/17:37

Special mention to Si for bringing in a CD for us to work out to. Survivor - Eye Of The Tiger and Bonnie Tyler - Holding Out For A Hero. You don't get better workout music than that!

Wednesday 28/04/10

Today we welcomed Stu and Craig to their first KBC session.

The workout:

AMRAP in 20 minutes

3 x chest press
1 x get-up
3 x one handed swing
3 x clean and press

L+R = 1 round

Name/KB/Rounds

Simon/16/12
Martin/24/10
Janice/6/??
Mark/20/12
Rees/12/18
Samantha/8/??
Stu/24/7
Craig/12/??
Will/24/15
Annie/8/??
Steve/12/10

Excellent work everyone.

Wednesday 08/04/10

Today we had an intervals session using the Tabata method. The Tabata method uses 20 seconds of ultra-intense exercise followed by 10 seconds of rest, repeated continuously 8 cycles for each movement pattern.

In todays session we used the following:
Swings
KB Clean and Press
Walking Lunges
Sprints
Single KB Thrusters.

Top effort from all.