Archives for Oct,2022

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...

Swamp City Fitness – Swamp City WOD Warm-up 18 Min AMRAP Modified Thor’s Hammer 4 Breakdance Burpees 30/25/35 12 Squeezy Clips 20M Strongman Carries 10 Reverse Curls 10 Jumping Squats Thor’s Hammer 10 V-Ups Strength Weighted Pull Ups...

Swamp City Fitness – Swamp City WOD Warm-up 30 DUBS or 60 Singles 10 Sec Hang 200M Run or Row 3 Low and Lows 6 Face Down Y,T,W’s 6 Stationary Inchworms 30 Dub’s or 60 Singles 10 Beat Swings 200M Run or Row 3 Quad Stretch Toe Touch (each...

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) Snatch Primer: once with empty...

Swamp City Fitness – Swamp City WOD Warm-up Thunderstruck Burpees for Alma 3 slow and lows 10 Beat swings 10 Hollow Rocks 10 Supermans Skill 20 Min work on Handstands, Pistols, Bulgarian Split Squats, Ring Dips Choose 2 and alternate between the...

Swamp City Fitness – Swamp City WOD Warm-up 40 Jumping Jacks 10M Samson Stretch 10 Sec Hang 200M Run 10M Toy Soldiers 10 Beat Swings 4 Slow and Lows 10M Burpee Broad Jumps 10M Forward Scoops 10 Beat Swings 40 AbMat Sit Ups Strength We Are Now Starting...