Thorsday 9/1/22
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 […]
Clean and Jerk Day
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, […]
Wednesday 8/31/22
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 […]
Tuesday 8/30/22
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 […]
More Monday Please
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 […]
Snatch Your Weekend 8/26/22
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 […]
Clean and Jerk Day
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, […]
Muscle Up Progressions Begin 8/25/22
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 […]
Benchin on a Wednesday 8/24/22
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 […]
Thunderstruck 8/23/22
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 […]