Cast Iron Fitness

AMRAP 15 MINUTES OF:
20 SWINGS
10 BURPEES

Two Handed Swings with 24kg Bell
35 seconds Work : 35 seconds rest
40 Work:Rest Cycles
Total Swings = 800
Total Volume = 42,400 lbs
Total Time = 52:45
Average Heart Rate 150 bpm
Total Calories Oxidized = 805 Calories
Calories Per Swing = 1

merry Christmas to everyone and a wonderful day filled with joy.
Below is a little Xmas day workout if any want to give it a go.

25 of each:

Snatch r and l
Box jumps
Goblet squats
TRX push ups
Windmill r and l
TRX single arm row with twist
Swings
TRX hover plank knee ins
Clean and press r and l
TRX one foot elevated reverse lunge
Burpees

Matt Franco

Warm Up:  
200 Swings in sets of 25 on the minute
5 one minute Plank Holds
50 Sit Ups


1 Minute of each:


Swings
Goblet Squats
Box Jumps
rest
Clean and Press rt
Clean and Press lt
Mountain Climbers
rest
Turkish Get Up rt
Turkish Get Up lt
Jumping Lunges
rest
Renegade Row rt
Renegade Row lt
Burpees


REPEAT two more times for a total of 36 minutes of work

Thursdays Class Was a Tough one…
WarmUp : 7 TGU each arm
150 Swings

Stack the Following:
Swings
Goblet Squat
Figure 8 to Hold
Box Jumps
Swings
Thruster R, L
Tactical Lunge
Box Jumps
Swings
Renegade Row R, L
Deck Squat Burpee Box Jumps

Everyone did an amazing job and it’s great to have everyone back from vacations and other commitments. Mike has offically moved up to the 24kg bell way to go brother the 32kg is in your near future. Chantal came to her second class and kicked butt as would be expected. Kimmie, Kathy, and Pam all worked as hard as they always do and their technique is getting better each and every time. Thank you all for coming and I will see you Saturday!! Stay tigt!

I had the pleasure of giving a 1.5 hour Kettlebell Seminar at BGI North on Sunday and it was a great time. Thanks to Tommy for allowing me the opportunity to come and discuss kettlebell technique and demonstrate how to implement them into a Workout. I plan on holding more of these at BGI North perhaps on a monthly basis and for a longer time period to get more technical in the movements. Thank you all for showing and I hope to see you all again in the near future.

Three rounds:
Run 400
30 OHS – 115#
30 double unders
30 snatches – 24kg

Matt Franco

Run 400
100 swings
100 slam balls
100 snatches
Run 400

Not bad I broke up the sets inor five rounds of 20

Matt Franco

I picked up a Muscle and Fitness magazine today and saw a bunch of kettlebell exercises in it…..it is a shame that such a reputable magazine would NOT research their content and make sure the technique shown was indeed correct. Always remember if you want to learn proper Kettlebell movements please look for an RKC in your area. We have been trained by the best and know how to Teach the movements correctly. Don’t believe everything you read in magazines. It’s great they have kettlebells in the magazine just Horrible they aren’t being done correctly. Sad. Stay tight.