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 […]
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 […]
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 […]
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 […]
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+ […]
Saturday 6/25/2022 Partner WOD
Swamp City Fitness – Swamp City WOD Two partner teams 200 m overhead lunge with wall ball 10 wall walks 40 box jumps 60 T2B or knee raises 60 push […]
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 […]
Clean and Jerk Doubles and Clean Pulls
Swamp City Fitness – Olympic Weightlifting Warm-up General Cardio Warm up for 3-5 minutes PVC routine, 10 reps of each: pass through, around the world, behind the neck press, overhead […]
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 […]