August 2022 Archives

Thorsday 9/1/22

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

Swamp City Fitness – Swamp City WOD Warm-up 15/12 Cal Bike 4 Slow and Lows 10 Sec Hang 8 Stationary Inch worms to Kang Squats 10 Beat Swings 4 Quad Stretch Toe Touch Each Leg 40 Jumping Jacks 8 Side Lunges 10 Kipping Beat Swings 20 Skater Hops 10...

Clean and Jerk Day

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

Swamp City Fitness – Olympic Weightlifting Warm-up PVC routine, 10 reps of each: pass through, around the world, behind the neck press, overhead squat Burgener Warm Up (synchro- everyone together, 5 each position) Clean Primer: 2 lift off 2 muscle...

Wednesday 8/31/22

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

Swamp City Fitness – Swamp City WOD Warm-up 300M Row 10 Beat Swings 10 Push Ups 10 Squats 300M Row 10 Beat Swings 10M Bear Crawl 10M Lunges 300M Row 10 Beat Swings 10 Hand Release Push Ups 5 Jumping Berzerker Lunges Strength Bench Press Week 2 of...

Tuesday 8/30/22

Author: SCF On: Aug 29, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 400M Run 10 Beat Swings 10M High Knees 10M Butt Kicks 5 Toe Touches 10 Starfish Toe Touches 3 Quad Stretch Toe Touches (each leg) 400M Run 10 Beat Swings 10 Twists w/knee raises 10 Hollow Rocks 10 Superman...

More Monday Please

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

Swamp City Fitness – Swamp City WOD Warm-up 15/12 Cal Bike 10M Inchworms 10M Samson Stretch 200M Row 10M Toy Soldiers 10M Forward Scoops 15/12 Cal Bike 10 Squats 10M Froggers 10 Beat Swings 10M Quad Stretch Toe Touch 200M Row Empty Barbell Good...

Snatch Your Weekend 8/26/22

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

Swamp City Fitness – Swamp City WOD Warm-up 400M Run 10M Bear Crawl 10M Samson Stretch 10M Froggers 10M Toy Soldiers 10M Berzerker Lunges 10M Burpee Broad Jumps 10M Duck Walks 10M Inchworms 10M Forward Scoops 200M Run Shoulder Circles, hugs 10 Beat...

Clean and Jerk Day

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

Muscle Up Progressions Begin 8/25/22

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

Swamp City Fitness – Swamp City WOD Warm-up 25 Cal Assault Bike PVC Routine Skill 25 min of skill work Learning to master your pullups. Learning to develope your chest to bar pullups Learning the fundamentals for Muscleups. Understanding Your Mobility...

Benchin on a Wednesday 8/24/22

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

Swamp City Fitness – Swamp City WOD Warm-up 500M Row 3 Rounds: 2 Turkish Get Ups (no weight) 4 Slow and Lows 6 Stationary Inchworms 8 Beat Swings 500M Row Strength Bench Press, 531 Week 1 40% 1×5 55% 1×5 65% 1×3 75%...

Thunderstruck 8/23/22

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

Swamp City Fitness – Swamp City WOD Warm-up Thunderstruck Burpees Warmup Skill 20 min of Pistols and Double Under Practice Metcon 20 Min EMOM (transfer quickly to next station before minute is up) 50 dubs or 100 singles 100M Run/sprint 10 Cal Bike...