Archives for Jun,2021

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Who is Nicole?? June 25, 2021

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...
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Clean and Jerk 6/24/2021

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...
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Snatch- 6/22/21

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...
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Chief Tuesdays, June 22, 2021

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...
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MAX OUT MONDAY, June 21, 2021

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...
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