July 2021 Archives

FYF with some Fran…July 30, 2021

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

Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run PVC routine :10 hang 10 pike push up with leg kick 10 beat swings 10 pause goblet squats 10 KBS 10 kipping beat swings Strength Front Squat-Week 5 4 sets of 7 **USE SAME WEIGHT AS LAST...

Thorsday…July 29, 2021

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

Swamp City Fitness – All Day Swamp City WOD Warm-up 16 minute AMRAP-Thor’s Hammer Thor’s Hammer Plate carries (45/35) Larry’s large dumbbell holds: 30-25-40 12 Squeezy clips 15 Reverse curls (45/35) :30 hang Strength Bro SESH Superset...

DT…July 28, 2021

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

Swamp City Fitness – All Day Swamp City WOD Warm-up 200m run 10m inchworm 10m perfect stretch 5 slow and lows 10 beat swings 10 jump squats 5 berzerker lunges 10 kipping beat swings 10 pike pushup with leg kick 5 narrow grip rig raises 200m run...

My Shoulders Are Toast…July 27, 2021

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

Swamp City Fitness – All Day Swamp City WOD Warm-up PVC routine (make sure to do wrist stretches!!) 5 wide grip rig raises 10 beat swings 5 berzerker lunges 10 kipping beat swings :30 calf stretch/leg :30 couch stretch/leg Weightlifting Barbell...

Burpee Sandwich…July 26, 2021

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

Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run 50 jumping jacks 5 slow and lows 10 lateral lunges 10 beat swings 50 jumping jacks 5 narrow grip rig raises 10 cossack squats 20 skater hops Strength Back Rack Lunges-Week 5 4 sets of...

Isabel AND Grace?????? July 23, 2021

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

Swamp City Fitness – All Day Swamp City WOD Warm-up Warm Up PVC routine 10 beat swings 10 goblet squats with 3 second pause 10 kipping beat swings :30 couch stretch/leg Strength Front Squat-Week 4 4 sets of 6 **ADD 5-10% TO THE WEIGHT YOU HAVE...

Clean and Jerk 7/22/2021

Author: SCF On: Jul 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 Clean Pull, muscle clean, front squat, overhead press (x10) Clean Pull+Hang Power Clean with Pause+Front Squat+Split...

Broseph. July 22, 2021

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

Swamp City Fitness – All Day Swamp City WOD Warm-up 200m run :10 hang 10m inchworm 10m perfect stretch 10 lemon squeezers 10 beat swings 10 KB strict press/arm 3 turkish get ups/arm 200m run Strength 5 rounds 10 barbell bicep curl 10 ring dips 10...

EMOM not EDAD!! July 21, 2021

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

Swamp City Fitness – All Day Swamp City WOD Warm-up 50 jumping jacks 5 slow and lows 10 beat swings 15 good mornings 50 jumping jacks 5 narrow grip rig raises 10 pike pushup with leg kick 15 air squats 50 jumping jacks Strength Push Press-Week 4...

Pow Pow Tuesday! July 20, 2021

Author: SCF On: Jul 20, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up PVC routine 10 BB RDLs 10 BB high pulls 10 BB muscle cleans 10 BB front squats 5 push press 5 jerks Weightlifting Take 15-20 minutes to work on the following complex: Power Clean + Hang Power Clean...