February 2022 Archives

Who Needs Shoulders Anyways??? March 1, 2022

Author: SCF On: Feb 28, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 200m run 50 lateral hops over line :10 hang 10 good mornings 10m inchworm 10m bear crawl 200m run 10 beat swings 5 narrow grip rig raises 50 lateral hops over line 10 pike push up with leg kick 10 kipping...

20 is A LOT of REPS…February 28, 2022

Author: SCF On: Feb 27, 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 x 3 @ 70%) Front Squat (1 x 3 @ 80%) Front Squat (1 x 3+ @ 90%)...

Heavy Snatch and Clean & Jerk; Volume Front Squats

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

Swamp City Fitness – Olympic Weightlifting Warm Up PVC warm up Squat Position Warm Up Blackburns x30 reps Zots Press (Accumulate 30 reps in as few sets as possible) Snatch (3×1) work up to 3 heavy singles Clean and Jerk (3×1) Work up to...

Open Workout 22.1…February 25, 2022

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

Swamp City Fitness – Swamp City WOD Warm-up 400m run :10 hang 10 good mornings 10m inchworm 10m Samson stretch 10 beat swings 200m run 5 narrow grip rig raises 10m bear crawl 10m perfect stretch 10 kipping beat swings 200m run Practice some handstand...

It’s Open Eve!! February 24, 2022

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

Swamp City Fitness – Swamp City WOD Warm-up 200m run 50 lateral hops over line :10 hang 10 good mornings 5 narrow grip rig raises 10 beat swings 200m run 50 lateral hops over line 5 quad stretch toe touch/leg 5 slow and lows 10 pike push-up with...

Tabata…ish? February 23, 2022

Author: SCF On: Feb 22, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 50 DU/100 SU :10 hang 5 narrow grip rig raises 10 good mornings 10 beat swings 50 DU/100 SU 5 slow and lows 10 kipping beat swings 10 jump squats 10 DB shoulder press 20 banded pull aparts in front 20...

Too Many Dang Devils…February 22, 2022

Author: SCF On: Feb 21, 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 30 jumping jacks 5 slow and lows 5 narrow grip rig raises 10 push-ups 10 kipping beat swings 20 banded pull aparts in front...

Too Many Dang Devils…February 22, 2022

Author: SCF On: Feb 21, 2022 Categories: WOD No Comments

Mondays Man…February 21, 2022

Author: SCF On: Feb 20, 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 For part 2 of the Wendler cycle, add 10lbs to your 1RM calculation Ex. your 1RM front squat...

It’s Like Fran…But Not…February 18, 2022

Author: SCF On: Feb 17, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 200m run 50 jumping jacks :10 hang 10 good mornings 10 beat swings 200m run 50 jumping jacks 5 quad stretch toe touch/leg 5 slow and lows 10 pike push-up with leg kick 5 berzerker lunges 10 cossack squats...