Swamp City WOD – Sat, Oct 1
Swamp City Fitness – Swamp City WOD Warm-up 3 min Assault bike then PVC routine then 3 rounds for quality 10/10 Bulgarian split squat 15 band face pulls 10 hand […]
Swamp City WOD – Fri, Sep 30
Swamp City Fitness – Swamp City WOD Warm-up 400M Run 5 Burpees 10 Beat Swings 3 Slow and Lows 400M Row 5 Stationary Inch Worms 10 Beat Swings 3 Quad […]
Swamp City WOD – Thu, Sep 29
Swamp City Fitness – Swamp City WOD Warm-up 500M Row 10M Inchworms 10M Samson Stretch 10 Beat Swings 3 Slow and Lows 10 Jumping Squats 3 Quad Stretch Toe Touch […]
Tuesday 9/27/22
Swamp City Fitness – Swamp City WOD Warm-up 400M Run 40 Situps 10 Push Ups 10 Beat Swings 10 Squats 3 Quad Stretch Toe Touch (each side) 10 Hollow Rocks […]
Monday, Monday, Monday 9/26/22
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 […]
Singles Saturday
Swamp City Fitness – Olympic Weightlifting Warm-up General Cardio Warm up for 3-5 minutes Squat mobility and PVC warm up Burgener Weightlifting Snatch (3 attempts at a heavy single) Clean […]
Friday 9/23/22
Swamp City Fitness – Swamp City WOD Warm-up 40 Jumping Jacks 10 sec hang YTW (5lb Plates) 4 Slow and Lows 6 Stationary Inchworms Laying Face Down YTW (no weight) […]
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, […]
Autumn Begins. You can now have your pumpkin spice. 9/22/22
Swamp City Fitness – Swamp City WOD Warm-up 400M Run 6 Firefighter Burpees 6 Breakdance Burpees 6 Double Time Burpees 6 Jumping Jack Burpees 4 Slow and Lows 4 Quad […]
Wednesday, End of Summer 9/21/22
Swamp City Fitness – Swamp City WOD Warm-up Thunderstruck Burpees 10 Beat Swings 4 Slow and Lows 4 Quad Stretch Toe Touch (each leg) Strength Week 5 of 9. This […]