Archives for Aug,2022

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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 Stretch Toe Touch Each Leg 40 Jumping Jacks 8 Side Lunges 10 Kipping Beat Swings 20 Skater Hops 10...
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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, 5 each position) Clean Primer: 2 lift off 2 muscle...
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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 10 Beat Swings 10 Hand Release Push Ups 5 Jumping Berzerker Lunges Strength Bench Press Week 2 of...
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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 Touches (each leg) 400M Run 10 Beat Swings 10 Twists w/knee raises 10 Hollow Rocks 10 Superman...
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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 Froggers 10 Beat Swings 10M Quad Stretch Toe Touch 200M Row Empty Barbell Good...
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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 Walks 10M Inchworms 10M Forward Scoops 200M Run Shoulder Circles, hugs 10 Beat...
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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, 5 each position) Clean Primer: 2 lift off 2 muscle...
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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 minute is up) 50 dubs or 100 singles 100M Run/sprint 10 Cal Bike...
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