TKGU's & MU's

Todays class at B&HKC looked at the Muscle-Up & the Turkish Get-up.

We looked at the progression for the Dead Hang Muscle-Up.  Pulling from a kneeling position, and concentrating on keeping the elbows close together and rolling the chest through.

A quick refresher on the Turkish Get-Up followed, concentrating on keeping good form throughout the full movement.

The WOD today was.

5 Turkish Get-ups R/L (one each side counts as 1 rep)
5 Muscle-Ups
x3



Next class is on Friday 3rd December @ 10:00 & Saturday 4th @ 11:00,  put your name down on the board at the box, or contact Miles (07779402991) or Neil (07865352728) to book in!

10's

The structure of the classes has changed slightly, today the more experienced swingers looked the Front Squat with Miles, while Nigel looked at some Mobility work, then the Squat, and finally the Kettlebell Swing!

The WOD today was

10 Swings
10 Box Jumps
10 Sit-Ups
Run 100m
AMRAP 10 Mins



Well Done to Nigel in only his second class at B&HKC, keep up the good work!

Next class is tomorrow (Sat 27th) @ 11:00.

Tabata Tricks!

Yesterday's class at Brighton & Hove Kettlebell Club saw a little fun with some Kettlebell releases and catches, this was incorporated into the WOD which was 4 rounds of Tabata intervals (20 secs work, 10 secs rest x 8)

Skill Tech

Two handed swing release
One hand swing release
Two handed swing release - flip the kettlebell and catch in the rack, then front squat (AKA Goblin squat)

WOD

Tabata Tricks!

20 secs two handed swing release
10 secs rest
x8
20 secs push-ups
10 secs rest
x8
20 secs goblin squat
10 secs rest
x8
20 secs box jumps
10 secs rest

The Next classes will be on Friday 26th November @ 10:00am & Saturday 27th November @ 11:00am, put your name down on the board at the box, or contact Miles (07779402991) or Neil (07865352728) to book in!

Kettlebell Clean!

Saturday's class at Brighton & Hove Kettlebell Club looked at the Clean!

Skill Tech

One Hand Deadlift
One Hand Clean
One Hand Clean Side on to Wall - Working on keeping the elbow close to side of the body
One Hand Clean Facing Wall - Working on keeping the KB close to the body

WOD

10 Kettlebell Cleans on one side
100m Waiters walk holding Kettlebell on the same side
x4
Changing sides each round so you do 2 rounds on each side!

Main Paging!

We are running a new 10am Friday morning class at Brighton & Hove Kettlebell Club!

Buy In

Russian Swing
Power Swing
American Swing
Swing Release - Two Hands
Swing Release - One Hand

WOD

Todays WOD was borrowed from the CrossFit main page, although this was scaled for our athletes!

20 American Swings
15 Wallballs
10 Pull-Ups
x3



Cash Out

Arm Bar Stretch