Archives for Sep,2022

Swamp City WOD – Sat, Oct 1

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

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 release push ups Strength Catch up on the main movements for the week 6 of 9 40%...

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Swamp City WOD – Fri, Sep 30

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

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 Stretch Toe Touch 100 Singles 10M Toy Soldiers 10 Beat Swings 10M Samson Stretch Strength Week 6...

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Swamp City WOD – Thu, Sep 29

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

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 10 Jumping Lunges 10 Beat Swings 10 Push Ups Strength Week 6 of the 9 week Bench Press cycle...

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Tuesday 9/27/22

Author: SCF On: Sep 26, 2022 Categories: WOD No Comments

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 10 Supermans 10 Beat Swings Skill Learning Heavy Yoke Carries Between 4 Sets of (building in...

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Monday, Monday, Monday 9/26/22

Author: SCF On: Sep 25, 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...

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Singles Saturday

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

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 and Jerk (3 attempts at a heavy single) Strength Front Squat...

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Friday 9/23/22

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

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) RX Superman Position 25 Sit Ups 30 sec Couch Stretch 30 sec Ankle Stretch on bench...

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Clean and Jerk Day

Author: SCF On: Sep 21, 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...

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Autumn Begins. You can now have your pumpkin spice. 9/22/22

Author: SCF On: Sep 21, 2022 Categories: WOD No Comments

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 Stretch Toe Touch (each leg) 10 Beat Swings 200M Run Skill Sprints and Agility Work...

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Wednesday, End of Summer 9/21/22

Author: SCF On: Sep 20, 2022 Categories: WOD No Comments

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 week we are using the same 1RM as last week which is 5-10lbs more than week one. Bench...

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