June 2021 Archives

Shoulders Are Gonna Be TOAST! June 30, 2021

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

Swamp City Fitness – All Day Swamp City WOD Warm-up PVC routine :10 hang 50 jumping jacks 10 jump squats 10 KB strict press/arm 3 turkish get-ups/arm 10 beat swings 50 jumping jacks Strength Push Press-Week 1 4 sets of 6 all at the same weight *6...

Run Forest, Run! June 29, 2021

Author: SCF On: Jun 29, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 60 jumping jacks 5 quad stretch toe touch/leg 10m duck walk 10m bear crawl 40 jumping jacks 5 wide grip rig raises 10 beat swings 10 jump squats 20 jumping jacks 5 berzerker lunges 10 snatch grip...

Lunging into the week! June 28, 2021

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

Swamp City Fitness – All Day Swamp City WOD Warm-up 200m run 5 slow and lows 10m inchworm 10m samson stretch 10 lateral lunges 200m run 10 beat swings 10 pike push-up with leg kick 10 jump squats 5 berzerker lunges 200m run Strength Back Rack Lunges-Week...

Who is Nicole?? June 25, 2021

Author: SCF On: Jun 25, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 60 jumping jacks :10 hang 10m samson stretch 10m duck walk 5 slow and lows 10 beat swings 10 jump squats 10 pike push up with leg kick 5 jumping berzerker lunges 60 jumping jacks :30 couch stretch/leg...

Clean and Jerk 6/24/2021

Author: SCF On: Jun 24, 2021 Categories: WOD No Comments

Swamp City Fitness – Olympic Weightlifting Warm-up PVC Pass Through x10 PVC Around the World 10 each way Squat Stretch against Rig Clean Pull, muscle clean, front squat, overhead press(10 reps each) KB alternating Z Press 3×8-12 Strength Depending...

Sprinting to Friday…June 24, 2021

Author: SCF On: Jun 24, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 50 DU/100 SU 10m perfect stretch 10m duck walk 5 quad stretch toe touch/leg 10 lemon squeezers 10 supermans 10 jump squats 10 beat swings 5 jumping berzerker lunges :30 calf stretch/leg 50 DU/100...

That is a lot of thrusters…June 23, 2021

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

Swamp City Fitness – All Day Swamp City WOD Warm-up PVC routine 10 beat swings 10 pike push-up with leg kick 3 KB turkish get-ups/arm 10 KB strict press/arm 10 jump squats 3 rig raises-narrow grips Strength MAX OUT YOUR STRICT PRESS (15 minutes)...

Snatch- 6/22/21

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

Swamp City Fitness – Olympic Weightlifting Warm-up PVC Pass Through x10 PVC Around the World 10 each way Squat Stretch against Rig Burgener Snatch Sequence (10 reps each section) KB alternating Z Press 3×8-12 Strength Depending on performance...

Chief Tuesdays, June 22, 2021

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

Swamp City Fitness – All Day Swamp City WOD Warm-up PVC routine 5 rig raises-narrow grip 5 slow and lows 10 BB RDLs 10 BB muscle cleans 10 BB front squats 10 BB strict press 5 BB jerks (push or split) Weightlifting Complex: Power Clean + Front Squat...

MAX OUT MONDAY, June 21, 2021

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

Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run 10m Samson stretch 10m inch worm 10 beat swings 5 slow and lows 200m run 5 jumping berzerker lunges 10 BB good mornings 10 BB back squats 10 BB RDLs Strength MAX OUT YOUR DEADLIFT. (20-25...