August 2021 Archives

Are the Wall Balls Really Necessary? August 31, 2021

Author: SCF On: Aug 31, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up PVC routine (make sure to get wrist stretches) :10 hang 5 wide grip rig raises 10 beat swings Barbell Warm Up: 10 snatch grip BB RDL 10 snatch grip high pulls 10 muscle snatches 5 OHS Weightlifting...

3-6-9 Damn, You Fine! August 30, 2021

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

Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run 10m Samson stretch 10m burpee broad jump 5 slow and lows 10 beat swings 5 berzerker lunges 10 cossack squats 10 lateral lunges 20 skater hops Strength Back Rack Lunges Work up to a heavy...

Run Run Run! Friday August 27, 2021

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

Swamp City Fitness – All Day Swamp City WOD Warm-up 50 jumping jacks :10 hang 5 quad stretch toe touch/leg 10 beat swings 50 jumping jacks 10 kipping beat swings 5 slow and lows 10 KBS 10 KB pause goblet squats 50 jumping jacks Strength Front Squat-Week...

Holy Shoulders! Wednesday August 25, 2021

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

Swamp City Fitness – All Day Swamp City WOD Warm-up 10 PVC pass thrus 10 PVC “around the worlds” each eay :10 hang 10m inchworm 10m burpee broad jumps 10 KB strict press/arm 3 turkish getups/arm 10 beat swings 10 pike push up with leg...

I Have To Run with a Med Ball?! Tuesday August 24, 2021

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

Swamp City Fitness – All Day Swamp City WOD Warm-up PVC routine 5 narrow grip rig raises 10 beat swings 5 slow and lows 10 kipping beat swings 10 KB pause goblet squats 10 KB strict press/arm Weightlifting 20 minutes to work on clean complex: Power...

66666666… Monday August 23, 2021

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

Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run :10 hang 10m Samson stretch 10m duck walk 5 quad stretch toe touch/leg 10 lateral lunges 10 beat swings 10 cossack squats 20 skater hops Strength Back Rack Lunges-Week 9 4 sets of 8 lunges/leg...

Cheerio, Victoria!….August 20, 2021

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

Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run 10m inchworm 10m duck walk 5 quad stretch toe touch each leg 10 beat swings 5 slow and lows 5 narrow grip rig raises 10 kipping beat swings 10 jump squats Strength Front Squat-Week 8 4...

Sprints and Wall Walks! August 19, 2021

Author: SCF On: Aug 19, 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 berzerker lunges 50 DU/100 SU 10 jump squats 10 lateral lunges 5 quad stretch toe touch/leg :30 calf stretch Skill Sprints! 2 warm up jogs 2 70-80%...

Just Another 3 by 5…August 18, 2021

Author: SCF On: Aug 18, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up Warm Up 50 jumping jacks :10 hang 10m Samson stretch 10m inchworm 50 jumping jacks 5 narrow grip rig raises 5 quad stretch toe touch/leg 10 pike push up with leg kick 50 jumping jacks Strength...

Devil Presses are…the Devil…August 17, 2021

Author: SCF On: Aug 17, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up PVC routine :10 hang 5 wide grip rig raises 10 beat swings 5 quad stretch toe touch/leg 10 kipping beat swings :30 couch stretch/leg :30 ankle stretch on bench/leg Weightlifting OHS Find a 3RM...