weightlift and karen
Swamp City Fitness – All Day Swamp City WOD Strength follow oly lift program Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#
Happy Halloween (2 days early)! October 29, 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up 50 jumping jacks :10 hang 5 quad stretch toe touch 10 beat swings 5 slow and lows 3 narrow grip rig raises 3 wide grip rig raises 10 good mornings 10 kipping beat swings 10 jump squats 10 lemon...
1-2-3-4-5! October 28, 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up 200m run 15m bear crawl 15m inch worm 50 DU or 100 SU 3 quad stretch toe touch per leg 10 beat swings 20 lemon squeezers 20 plank jacks 50 DU or 100 SU 10 BB good mornings 10 BB RDLs 200m run Strength...
DB Thrusters Stink! October 25, 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run :10 hang 10m bear crawl 10m perfect stretch 10 beat swings 5 slow and lows 10m duck walk 10m Samson stretch 10 kipping beat swings 10 jump squats 10 good mornings :30 calf stretch/leg...
Luke….October 22, 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up 50 jumping jacks :10 hang 5 quad stretch toe touch 10 beat swings 5 slow and lows 10 push ups 5 berzerker lunges 10 kipping beat swings 5 narrow grip rig raises 10 KB RDL 10 KBS Warm up clean and...
Going Up is Much Harder…October 20, 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up 50 jumping jacks :10 hang 10m perfect stretch 10m inchworm 10 beat swings 5 narrow grip rig raises 5 slow and lows 10 lemon squeezers 10 KB strict press/arm 10 KBS 10 jump squats 50 jumping jacks...
Snatch It UP!! October 19, 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up PVC routine 5 wide grip rig raises 10 beat swings 10 snatch grip RDLs 5 snatch grip high pulls 5 muscle snatches 5 OHS Weightlifting Take 15-20 minutes to work on: Power Snatch + Hang Full Snatch...
10/19/21 Catalyst Day 4
Swamp City Fitness – Olympic Weightlifting Warm-up PVC and Squat Stretch Warm Up Burgener Tall Snatch 3×5 Snatch Balance 3×5 Weightlifting Snatch (5×3) Increase weight from last week for at least the last 3 sets; work up to a near...
3 Minute Intervals…October 18, 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run 10m inchworm 10m bear crawl 5 slow and lows 10 beat swings 10m duck walk 10m Samson stretch 10 kipping beat swings :30 calf stretch/leg :30 couch stretch/leg Strength Back Squats 4×4...
Let’s Go Fast
Swamp City Fitness – All Day Swamp City WOD Warm-up Run/Row 400m PVC Warm Up Burgener Warm Up 100m run PVC Overhead Squat x 10 reps 10s Hang 100m run PVC Overhead Squat x 10 reps 10 Scapular Shrugs 100m run PVC Overhead Squat x 10 reps 10 beat swings...