Friday 24/12/10

Happy Christmas everyone! We hope you have a great time and look forward to seeing you all in the new year. The next class will be on Thursday 6th January.

Lets make 2011 your strongest, fittest year yet!

All the best

Will and Annie

Thursday 16/12/10

This week KBC went heavy.  Perform the prescribed number of reps for each movement with each weight.  Starting at 4kg up to 32kg.

The movements were:

Swings x 10
Long Cycle Cleans Left x 5
Long Cycle Cleans Right x 5
Snatches Left x 3
Snatches Right x 3
Jerk Left x 3
Jerk Right x 3

This was not for time.

Finished off with max reps Double KB Long Cycle Clean and Jerk.

Thursday 09/12/10

KBC back in action after the snow with a workout incorporating some swing variations.  Everyone in the group really pushed themselves this week.  Finished the session off with a 6 minute snatch test, 3 minutes either side at 10rpm.

Class cancelation

Due to the weather, unfortunately there will no Kbc tonight as the school is closed. Hope to see you all next week.

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.