Archives for Sep,2022

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2 for Tuesday 9/20/22

Swamp City Fitness – Swamp City WOD Warm-up 100 Jumping Jacks PVC Routine Skill Snatch Skill Work Bergener Warmup w/PVC For those proficient with snatches, perform the following 2 complex’s increasing in weight. Complex 1: 2 Snatch Grip High...
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Monday 9/19/22

Swamp City Fitness – Swamp City WOD Warm-up Assault Bike (15/12) 40 Jumping Jacks 4 Slow and Lows 4 Quad Stretch Toe Touch (each leg) 10M Samson Stretches 10M Bear Crawls 10 Beat Swings 10 Jumping Squats 6 Stationary Inchworms 10 Jumping Lunges...
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Singles Saturday

Swamp City Fitness – Olympic Weightlifting Warm-up Weightlifting Snatch (3 attempts at a heavy single) Clean and Jerk (3 attempts at a heavy single) Strength Front Squat (Week 3 of 9) Track the 95% 40% 1×5 50% 1×5 60% 1×3...
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Thor’s Day 9/15/22

Swamp City Fitness – Swamp City WOD Warm-up 50 Singles, jump rope 6 Stationary Inchworms 10 Beat Swings 100 Singles, jump rope 4 Slow and Lows 10 Side Lunges 4 Quad Stretch Toe Touch (each leg) 150 Singles, jump rope 10 Drop Squats 20 Skater Hopes...
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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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Tuesday 9-11 Remembrance

Swamp City Fitness – Swamp City WOD Warm-up 40 Jumping Jacks 4 Stationary Inchworms Assualt Bike (15/12) 10M Samson Stretches 4 Slow and Lows 4 Quad Stretch Toe Touches (each leg) 10M Froggers 10M Burpee Broad Jumps 10 Beat Swings Metcon 9-11 Partner...
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Monday Already 9/12/22

Swamp City Fitness – Swamp City WOD Warm-up 400M Row 10 Sec Hang 10 Squats 10 Stationary Lunges 10 Beat Swings 10M Berserker Lunges 10M Quad Stretch Toe Touch 10 Kipping Beat Swings 10M Forward Scoops 10 Single Leg Romanian Deadlift 400M Row 40...
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