January 2022 Archives

That is a Lot of Wall Balls…February 2, 2022

Author: SCF On: Jan 31, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 200m run :10 hang 10m bear crawl 10m inchworm 5 narrow grip rig raises 5 quad stretch toe touch/leg 200m run 10 beat swings 10 pushups 10 jump squats 5 berzerker lunges 200m run :30 ankle stretch on bench/leg...

Fifty is a Party…January 31, 2022

Author: SCF On: Jan 30, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 400m run PVC routine 10 beat swings 20 banded pull aparts :30 couch stretch/leg :30 ankle stretch on bench/leg Front Squat (1×3 @ 70%) Front Squat (1×3 @ 80%) Front Squat (1×3+ @...

Lunges Are Back!!! January 28, 2022

Author: SCF On: Jan 27, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 200m run PVC routine :10 hang 10 good mornings 10 beat swings 5 slow and lows 10 cossack squats Wendler Week 1 of Back Rack Lunges-use 35% of your 1RM back squat as your “1RM lunge” Take...

Athlete’s Choice Today!! January 27, 2022

Author: SCF On: Jan 26, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 400m run 50 jumping jacks :10 hang 10m inchworm 10m Samson stretch 10 beat swings 5 narrow grip rig raises 50 jumping jacks 5 quad stretch toe touch/leg 10 push-ups 10 good mornings 5 slow and lows 10...

Open Workout 20.2…January 26, 2022

Author: SCF On: Jan 25, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 50 jumping jacks 5 narrow grip rig raises 10 good mornings 10 beat swings 5 quad stretch toe touch/;eg 50 jumping jacks 5 KB strict press/arm 10 kipping beat swings 5 slow and lows 50 jumping jacks :30...

Let’s Snatch! January 25, 2022

Author: SCF On: Jan 24, 2022 Categories: WOD No Comments

Swamp City Fitness – 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 Snatches 15-20 minutes to work on: Hang snatch + hang snatch + OHS Metcon...

New Wendler Cycle Starts Today!! January 24, 2022

Author: SCF On: Jan 23, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 400m run PVC routine 10 beat swings 20 banded pull aparts :30 couch stretch/leg :30 ankle stretch on bench/leg WENDLER WEEK 1: We are starting a new Wendler cycle with Front Squats (Mondays), Push Press...

Open Workout 14.5/16.5…January 21, 2022

Author: SCF On: Jan 20, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 50 jumping jacks :10 hang 5 quad stretch toe touch 10 beat swings 50 jumping jacks 5 slow and lows 5 narrow grip rig raises 10 kipping beat swings 50 jumping jacks 20 banded pull-aparts in front 20 banded...

3, 6, 9 Damn You….January 20, 2022

Author: SCF On: Jan 19, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 30 DU/60 SU 10m bear crawl 10m inchworm 5 quad stretch toe touch/leg 30 DU/60 SU 10m duck walk 10m Samson stretch 5 slow and lows 10 good mornings 30 DU/60 DU :30 couch stretch/leg :30 calf stretch/leg...

Fiddy is A LOT…January 19, 2022

Author: SCF On: Jan 18, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 400m run 30 jumping jacks :10 hang 5 quad stretch toe touch/leg 10 beat swings 10 lemon squeezers 30 jumping jacks 5 slow and lows 5 narrow grip rig raises 10 kipping beat swings 30 jumping jacks Gymnastics...