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.

No Class on the 09/09/10

There will be no class on the 09/09/10.  Classes will resume on 16/09/10

Thursday 02/09/10

Back out on the field this week for a bit of the following:

All with 2 Kettlebells:

2 minutes Long Cycle Clean and Jerk – You can not put the KBs down.
20 x Single Leg Deadlift L
20 x Single Leg Deadlift R
1-10 Ladder of Double KB Chest Press
20 x Single Leg Deadlift L
20 x Single Leg Deadlift R
2 minutes Plank on KB
2 minutes Long Cycle Clean and Jerk – You can not put the KBs down.
20 x Front Squat

New logo designs

 

Logo designs for the new KBC Hoodies

Thursday 26/08/10

The KBC Assault Course v2

2 minutes on each station with a minutes rest between stations.  Complete 2 laps of the circuit.  Add the weight of the KB to the number of reps on each station.  Then add up the results for each station for a total score.

Stations:

Over and Under
Step-ups with KB
Duck and Weave with KB
High Pulls
Crunch to Press

Thursday 19/08/10

The KBC faithful braved the weather this week. We also welcomed Rachel for her first session.

In Pairs:

1st person does 10 Overhead swings then 100 metres sprint
2nd person holds KB over head while the other is working.
Swap
1st person does 15 Overhead swings then 100 metres sprint
2nd person holds KB over head while the other is working.
Swap
1st person does 20 Overhead swings then 100 metres sprint
2nd person holds KB over head while the other is working.
Swap

2 minutes rest

1st person does 7 Long cycle cleans left and right followed by 100 metre sprint
2nd person holds the KB in front of their chest.
Swap
1st person does 10 Long cycle cleans left and right followed by 100 metre sprint
2nd person holds the KB in front of their chest.
Swap
1st person does 15 Long cycle cleans left and right followed by 100 metre sprint
2nd person holds the KB in front of their chest.
Swap

2 minutes rest

1st person does 8 Jerks left and right followed by 100 metre sprint
2nd person holds the plank
Swap
1st person does 12 Jerks left and right followed by 100 metre sprint
2nd person holds the plank
Swap
1st person does 16 Jerks left and right followed by 100 metre sprint
2nd person holds the plank
Swap

Top effort everyone.

Thursday 12/08/10

For starters:

Working to a 2 Rep Max Get-Up

The Main:

AMRAP in 15 minutes
1 x Get-Up
2 x Bent Press
1 x Get-Down
Left + Right = 1 round

Name/2RM/Rounds/KB

Janice/6/??/6
Georgie/4/6/4
Vicky/12/20/6
Ben/20/16/16
Toby/16/??/16