Wednesday May 18, 2022
Swamp City Fitness – Swamp City WOD Warm-up 400m run 50 lateral hops over the line 10m perfect stretch 10m inchworm 10 beat swings 5 squad stretch toe touch/leg 5 […]
Murph is Upon Us…May 17, 2022
Swamp City Fitness – Swamp City WOD Warm-up 2 minutes row or bike :10 hang 10m inchworm 10m samson stretch 10 beat swings 5 quad stretch toe touch/leg 10m duck […]
Monday May 16, 2022
Swamp City Fitness – Swamp City WOD Warm-up 400m run :10 hang 5 quad stretch toe touch/leg 10m duck walk 10m Samson stretch 5 slow and lows 10 cossack squats […]
Friday the 13th…May 13, 2022
Swamp City Fitness – Swamp City WOD Warm-up 200m run :10 hang 10m inchworm 10m bear crawl 10 beat swings 5 slow and lows 200m run 10 pike push-up with […]
Clean Complex
Swamp City Fitness – Olympic Weightlifting Warm-up PVC routine Burgener Squat therapy 10 reps Bulgarian Split Squat 10 reps Squat Jump x20 Do your box jumps 2 rds: 1: RDL: […]
May 12, 2022
Swamp City Fitness – Swamp City WOD Warm-up 2 minute bike or row PVC routine 5 narrow grip rig raises 10 beat swings 10 lemon squeezers 10 good mornings Metcon […]
May 11, 2022
Swamp City Fitness – Swamp City WOD Warm-up 400m run or row 50 lateral hops over line :10 hang 5 quad stretch toe touch 10 beat swings 50 lateral hops […]
Snatch Complex
Swamp City Fitness – Olympic Weightlifting Warm-up PVC routine Squat position warm up Squat therapy 10 reps Cossack squat 10 reps 4 rds with empty bar: Snatch High Pull 5 […]
May 10, 2022
Swamp City Fitness – Swamp City WOD Warm-up 400m run 10m inchworm 10m perfect stretch 10 beat swings 5 quad stretch toe touch/leg 10m bear crawl 10m Samson stretch 5 […]