Archives for 2021

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Luke….October 22, 2021

Swamp City Fitness – All Day Swamp City WOD Warm-up 50 jumping jacks :10 hang 5 quad stretch toe touch 10 beat swings 5 slow and lows 10 push ups 5 berzerker lunges 10 kipping beat swings 5 narrow grip rig raises 10 KB RDL 10 KBS Warm up clean and...
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10/19/21 Catalyst Day 4

Swamp City Fitness – Olympic Weightlifting Warm-up PVC and Squat Stretch Warm Up Burgener Tall Snatch 3×5 Snatch Balance 3×5 Weightlifting Snatch (5×3) Increase weight from last week for at least the last 3 sets; work up to a near...
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Let’s Go Fast

Swamp City Fitness – All Day Swamp City WOD Warm-up Run/Row 400m PVC Warm Up Burgener Warm Up 100m run PVC Overhead Squat x 10 reps 10s Hang 100m run PVC Overhead Squat x 10 reps 10 Scapular Shrugs 100m run PVC Overhead Squat x 10 reps 10 beat swings...
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