April 2021 Archives

Fridays Are For Squats, April 30, 2021

Author: SCF On: Apr 30, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 30 second couch stretch per leg 5 slow and lows 5 Samson stretch per leg 50 DU (100 SU) 5 burpees 10 jump squats 50 DU (100 SU) 15m duck walk 15m frog jumps 5 quad stretch toe touch per leg 50...

4/28 Core

Author: SCF On: Apr 30, 2021 Categories: WOD No Comments

Swamp City Fitness – Additional Abs Conditioning 3 Rounds for Quality: 25 Plank Jacks 10 Hanging Windshield Wipers 25 Leg Lifts 10 V-Ups (or tuck ups) 25 Supermans

Odin’s Spear Gungnir 4/28/21

Author: SCF On: Apr 28, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up Thor’s Hammer 16 min AMRAP Thor’s hammer 35-20-45 Reverse curls 12 squeezy clips Plate carries Strength Strength- Wendler Week 1 Day 2 Strict Press Set 1: 5 reps @ 65% Set 2: 5 reps @ 75%...

Snatching Up A Tuesday 4/27/21

Author: SCF On: Apr 27, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run PVC routine 3 rig raises-wide/snatch grip :30 ankle/calf stretch on bench (each leg) Skill Strength-Snatches! In 15 minutes… Work up to a heavy double squat snatch (does not have to...

Hip Health

Author: Lindsey Johnson On: Apr 26, 2021 Categories: Articles, News No Comments

Hip Health

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If you are younger and don’t experience hip pain, you may not have given your hips much thought (except to sing Shakira songs!) Our hips are a critical hinge point in the body that are involved in many aspects of our daily living. Sitting, standing,...

Put it in Reverse Terry 4/26/21

Author: SCF On: Apr 26, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 200m run 10 BB good mornings 10 BB RDLs :10 hang from the bar 200m run 10 beat swings 10 BB back squats 200m run 10 downward dog push up with leg lick 10 lemon squeezers 200m run Strength Strength-Wendler...

Fun Friday 4/23/2021

Author: SCF On: Apr 23, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 50 DU or 100 SU 5 berzerker lunges 15m high skips 15m duck walk 5 slow and lows 15m perfect stretch 15m burpee broad jump 5 jumping berzerker lunges 5 stationary inch worms with push up 20 banded...

Thor’sday 4/22/21

Author: SCF On: Apr 22, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 15M Bear Crawl 15M Inch Worms 15M Samson Stretch 15M Spiderman Crawl 10 Sec Hang 10 Twisting Knee Raises 4 Quad Stretch Toe Touch (each leg) Strength Ab Chipper: 50 Hollow Rocks 50 Lemon Squeezers...

Odin’s Day 4/21/21

Author: SCF On: Apr 21, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 60 Jumping Jacks 5 Slow and Lows 8 Samson Stretch (4 each leg) 5 Pike Push Ups 4 Side lunges (each leg) 40 Jumping Jacks 8 Jumping Squats 4 Quad Stretch Toe Touch (each leg) 8 Down Dog Push Ups...

Fitness and Nutrition: The Magic Formula

Author: Lindsey Johnson On: Apr 20, 2021 Categories: Articles, News No Comments

Fitness and Nutrition: The Magic Formula

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Have you been putting in the time at the gym but not getting the results you want? Or conversely, have you cleaned up your nutrition but not shedding excess weight as efficiently as you had hoped? Weight maintenance and muscle growth is a fine balance...