Archives for May,2021

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Cure for the Weekend

Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run 50 DU or 100 SU :45 couch stretch/leg 5 jumping berzerker lunges 4 quad stretch toe touch/leg 5 slow and lows 50 DU or 100 SU 4 turkish get ups/side Strength Strength-Week 5 Day 3 Back...
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Johnny B Rotten Pistols

Swamp City Fitness – All Day Swamp City WOD Warm-up :30 ankle stretch on bench each leg 5 slow and lows 5 quad stretch toe touch each leg 50 jumping jacks 15m perfect stretch 15m Samson stretch 50 lateral hops over line :30 calf stretch each leg...
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Ironman Lives!

Swamp City Fitness – All Day Swamp City WOD Warm-up 200m run PVC Routine :10 hang 10 ring rows 200m run 5 slow and lows 10 beat swings 10 pike push-up with leg kick 200m run 4 quad stretch toe touch each leg 10 jump squats Strength Strength-Week...
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2-Pac 2’sday

Swamp City Fitness – All Day Swamp City WOD Warm-up Warm Up :30 calf stretch per leg 50 jumping jacks 10 beat swings 20 jumping lunges 50 DU or 100 SU 400m run 10 good mornings 10 KB single leg RDLs (per leg) 5 jumping berzerker lunges 20 skater...
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5/21 Core

Swamp City Fitness – Additional Abs Conditioning Chipper 10 lemon squeezers 100 mountain climbers 20 lemon squeezers 80 mountain climbers 30 lemon squeezers 60 mountain climbers 40 lemon squeezers 40 mountain climbers 50 lemon squeezers 20 mountain...
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Friday May 21, 2021

Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run :30 couch stretch each leg 5 berzerker lunges 15m duck walk 15m perfect stretch 5 rig raises-snatch/wide grip 5 slow and lows 15 jump squats :30 hang from the bar Weightlifting Strength-Week...
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Thursday May 20, 2021

Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run :10 hang from the bar 15m bear crawl 15m inch worm 15 good mornings 20 jumping lunges 5 rig raises narrow grip :30 calf stretch per leg 400m run Gymnastics ATHLETE’S CHOICE-Pick...
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