Archives for 21 Sep,2022

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...

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...