Archives for 2022

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Friday July 1, 2022

Swamp City Fitness – Swamp City WOD Warm-up 400m run or row :10 hang 50 lateral hops over line 10 beat swings 5 quad stretch toe touch/leg 10 good mornings 5 wide grip rig raises 50 lateral hops over line 10 burpees 5 slow and lows 10 kipping beat...
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Thorsday 6/30/22

Swamp City Fitness – Swamp City WOD Warm-up 200M Run 10 M Bear Crawl 10M Monkey Crawl 3 Slow and Lows 10M Burpee Broad Jumps 10M Forward Scoops 3 Quad Stretch Toe Touch (each leg) 200M Run 10M Toy Soldiers 10M Inch Worms Strength Thor’s Hammer...
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Wednesday June 29, 2022

Swamp City Fitness – Swamp City WOD Warm-up 400m run :10 hang 5 quad stretch toe touch/leg 10m inchworm 10m samson stretch 10 beat swings 5 burpees 5 narrow grip rig raises 5 slow and lows 10 pike push up with a leg kick 10 kipping beat swings 5...
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Tuesdaze

Swamp City Fitness – Swamp City WOD Warm-up 3 Rounds 10 Sampson Stretch 10 Wide Mountain Climbers 15 Banded Good Mornings Strength Bulgarian Split Squats 3 sets of 6 EACH LEG First Round NO Weight, 2nd & 3rd Light KB Superset, 40 Jumping Jacks...
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Monday June 27, 2022

Swamp City Fitness – Swamp City WOD Warm-up 400m run :10 hang 10m samson stretch 10m lateral lunge 10 beat swings 5 quad stretch toe touch/leg 10m inchworm 10m bear crawl 10 kipping beat swings 10 cossack squats 20 skater hops :30 couch stretch/eg...
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Accessory Days

Swamp City Fitness – Olympic Weightlifting Warm-up General Cardio Warm up for 3-5 minutes Squat mobility and PVC warm up PVC Bear Complex (power clean+front squat+ Push press +back squat+ Push Press) x5 rounds EMOM 5 1 empty bar bear complex Weightlifting...
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Friday June 24, 2022

Swamp City Fitness – Swamp City WOD Warm-up 400m run or row :10 hang 50 lateral hops over line 10 beat swings 5 quad stretch toe touch/leg 10 good mornings 5 wide grip rig raises 50 lateral hops over line 10 burpees 5 slow and lows 10 kipping beat...
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Thursday June 23, 2022

Swamp City Fitness – Swamp City WOD Warm-up 15 minute AMRAP Thors Hammer 30-25-40 Hang 100m KB farmers carry (2 KB) 15 Reverse BB curls 12 Squeezy clips Conditioning 15 minute AMRAP With a partner, row for calories. Switch off every 15 calories...
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