The KBC 90 Day Burpee Challenge

Today sees the launch of the KBC 90 Day Burpee Challenge.

Starting today, do 1 burpee, tomorrow do 2 burpees, on the 3rd day do 3 burpees and so on until the 90th day when you will do 90 burpees.

They can be Gold Standard or Sprawls, just make sure you get the full range of motion. 

Good Luck.

Thursday 05/08/10

This weeks main work out was adapted from the recent Crossfit Central Manchester Invitational.

With a single KB, 4 rounds for time of:

7 x KB Squats L
7 x KB Squats R
7 x KB Press L
7 x KB Press R
7 x KB Lunge L
7 x KB Lunge R
7 x Thrusters L
7 x Thrusters R
25 metre Farmers Walk L
25 metre Farmers Walk R

Name/KB/Time

Vicky/8/10:16
Steve/12/15:07
Janice/6/12:25

Finished off with a choice of either a 5 minute Snatch test or Swing Test.

Name/KB/Reps

Vicky/6/114 - Snatch
Steve/12/95 - Snatch
Janice/6/155 - Swings

Thursday 29/07/10

This week we started with some technique work on the Side Press and Double Side Press.

The main workout:

Run 1200 metres
12 x Squat Cleans L+R
Run 800 metres
8 x Squat Cleans L+R
Run 400 metres
4 x Squat Cleans L+R

Name/KB/Time

Ben/12/15:40
Annie/8/19:22
Will/24/14:36
Vicky/8/19:22
Gemma/6/20:27
Martin/20/16:19

Finished off the session with some kettlebell juggling.

Thursday 22/07/10

First outing for the soon to be famous KBC Assault Course.

AMRAP in 25 minutes.  You must carry your KB anyhow to each station.

20 x Swings
5 x Pull-ups
1 x Burpee
Over Volt 5ft Box
1 x Burpee
Duck and weave under 3ft line with KB in a racked position.
10 x Chest Press left
10 x Chest Press right
20 x Sit-ups with KB on your chest.

Name/KB/Rounds

Toby/16/5
Martin/20/6
Vicky/8/7
Steve/12/4
Gemma/6/6
Janice/6/6
Will/24/5

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 08/07/10

This week we started with a short Core Circuit to get everyone warmed up.

Then on to this weeks main workout:

AMRAP in 20 minutes:

3 x Single Leg Deadlift (left)
3 x Single Leg Clean and Jerk (left)
3 x Windmill (left)
3 x Single Leg Deadlift (right)
3 x Single Leg Clean and Jerk (right)
3 x Windmill (right)
Run 50 metres

Name/KB/Rounds
Steve/8/7
Annie/8/11
Martin/20/7 (subbed the run with 30 swings)
Will/24/12
Vicky/8/8 (subbed the run with 30 swings)

To finish off, a 5 minute Snatch Test.

Name/KB/reps
Steve/12/100
Annie/8/90
Martin/20/??
Will/24/90
Vicky/8/??

Tuesday 29/06/10

Another great session out in the sun.

Started off with some Kettlebell juggling techniques to warm up, then onto the main workout.

In teams of 2. One rests while the other works:

100 metre sprint out
50 metre sprint back
25 metre bear crawl
25 metre backwards bear crawl
50 metre double KB farmers walk (both KBs in right hand)
50 metre double KB farmers walk (both KBs in left hand)
20 x Press-ups
2 x Bottoms up clean and press left
2 x Bottoms up clean and press right
20 x Swings

Name/number of rounds completed/total time

Vicky/3/11:03
Anni/3/11:26
Martin/5/16:23
Simon/3/10:26
Will/5/15:16