Thursday 13/01/11

The title says it all, Over Head Fun. Welcome to new member Chris who came along to his first session this week. Good work everyone.

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.

Thursday 15/07/10

After the group warmed up we started with a small core session including Hot Potato, Round the Worlds and Windmills.

On to the main workout:

90 seconds Push Press Left
90 seconds Push Press Right
3 minutes Tactical Lunge
90 seconds Bent Over Rows Left
90 seconds Bent Over Rows Right
90 seconds Chest Press Left
90 seconds Chest Press Right
2 minutes Rest
3 minutes Lateral Lunge
90 seconds Long Cycle Cleans Left
90 seconds Long Cycle Cleans Right
3 minutes Lateral Slipping
3 minutes Triple Crush

To finish off, 3 minutes of Swings.

Thursday 10/06/10

A split session this week.

This weeks workout:

21 x Snatch to Windmill L
25 x Swings L
25 x Swings R
21 x Behind the head KB Squats
25 x Swings L
25 x Swings R
21 x Behind the head KB Squats
25 x Swings L
25 x Swings R
21 x Snatch to Windmill R

Name/KB/Time

Vicky/8/12:49
Janice/6/15:22
Steve/12/15:56
Georgie/6/16:20
Annie/8/15:20

And for those that missed it, a chance to do last weeks workout.

21 Turkish get-ups, Right arm
50 Over-head Swings
21 Overhead squats, Left arm
50 Over-head Swings
21 Overhead squats, Right arm
50 Over-head Swings
21 Turkish get-ups, Left arm

Name/KB/Time

Will/32/31:00
Martin/28/45:06
Chris/12/18:14
Mark/24/39:13
Simon/16/20:50
Jason/12/22:47

Wednesday 05/05/10

Today's Workout

2 minutes on / 1 minute off

Round 1: Snatch
Round 2: Windmills
Round 3: 1 Handed Swing L+R
Round 4: KB Knee to Press
Round 5: Seated Press
Round 6: Walking Lunge
Round 7: Chest Press in Bridge position
Round 8: KB Crunch 1 minute, Side Crunch 30 seconds each side
Round 9: 2 Handed Swings
Round 10: Snatch

Wednesday 24/03/10

Back in our normal Wednesday slot this week. Going to start recording everyone's results on the blog so we can all see how we're improving.

This week we started with technique work on the Snatch and Windmill and then did a small core workout.

30 seconds plank
30 seconds side plank left
30 seconds side plank right
x 2 rounds

Then the main workout

As many rounds as possible (AMRAP) in 15 minutes of:
3 x One arm swings
3 x Cleans
1 x Snatch
Left + Right = 1 round

Results
Name/Kettlebell/Rounds Complete
Martin/24kg/17
Vicky/6kg/28
Russ/16kg/17
Simon/12kg/23
Janice/6kg/23
Cassie/6kg/25

Excellent work from everyone.