Archives for Jun,2021

You are browsing the site archives by date.

Is It Friday Yet? June 17, 2021

Swamp City Fitness – All Day Swamp City WOD Warm-up 60 jumping jacks 10 push-ups 10 lemon squeezers 10 beat swings 40 jumping jacks 10 pike push-up with leg kick 5 rig raises-narrow grip 10 kipping beat swings 20 jumping jacks Conditioning Skill-Double...
Read More

Snatchin on a Tuesday, June 15, 2021

Swamp City Fitness – All Day Swamp City WOD Warm-up PVC routine 5 rig raises-wide grip 10 beat swings 15 air squats 5 berzerker lunges 10 kipping beat swings 15 jump squats :30 ankle stretch on bench/leg Weightlifting Snatches Take 20 minutes to...
Read More

Deload Deads, June 14, 2021

Swamp City Fitness – All Day Swamp City WOD Warm-up 200m run 10m perfect stretch 10m inchworm 10 beat swings 10 jump squats 10 BB good mornings 10 BB RDLs 10 BB strict press 200m run Strength Week 8 Day 1 Deadlift-DELOAD Set 1: 5 reps @ 40%...
Read More

Who is Jackie? June 11, 2021

Swamp City Fitness – All Day Swamp City WOD Warm-up 200m run 5 slow and lows 5 quad stretch toe touch each leg 5 berzerker lunges 200m run :30 calf stretch each leg :30 couch stretch each leg 30 jump squats 200m run Strength Week 7 Day 3 Back Squat...
Read More

Cardio Thursday, June 10, 2021

Swamp City Fitness – All Day Swamp City WOD Warm-up 16 minute AMRAP of Thor’s Hammer Thor’s Hammer KB Farmer Carries around the rig x 2-HEAVY 30-25-50 12 Squeezy Clips Barbell Carries (95/65) Reverse curls Gymnastics Skill-Pull Up/Kips/Muscle...
Read More

EMOM Wednesdays, June 9, 2021

Swamp City Fitness – All Day Swamp City WOD Warm-up 60 DU or 120 SU 15m inch worm 15m bear crawl :10 hang from the bar 3 rig raises-narrow grip 60 DU or 120 SU 10 beat swings 10 KB strict presses each arm 3 turkish get ups per arm with KB Strength...
Read More