November 2022 Archives

Clean and Jerk Day

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

Swamp City Fitness – Olympic Weightlifting Warm-up PVC routine 3 rounds of: 5/5 Cossack Squat 10 Zotts Press 5 Empty Bar Deadlift with 3 position pause (off ground, at knee, mid thigh) Strict Press (EMOMx7 min: 10, 8, 5, 3, 5, 8, 10) Example: Min...

Swamp City WOD – Thu, Dec 1

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

Swamp City Fitness – Swamp City WOD Warm-up 10 Min 30 sec Emom (Move Slow and Controlled But Always Be Moving) Squats Push Ups Forward Scoops Quad Stretch Toe Touch Beat Swings Stationary Inchworms Side Lunges Up Downs Single Leg RDL’s Skater...

Swamp City WOD – Wed, Nov 30

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

Swamp City Fitness – Swamp City WOD Warm-up Game Time! Strength Back Squat Week 5 of 9 40% 1×5 50% 1×5 60% 1×3 70% 1×3 80% 1×3 90% 1×3+ 70% 3×5 Wednesday Nov 30th (AMRAP – Rounds...

Swamp City WOD – Tue, Nov 29

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

Swamp City Fitness – Swamp City WOD Warm-up 500M Row 10M Samson Stretch 10M Inchworm 3 Slow & Lows 3 Quad Stretch Toe Touches 4 Over the Fence Side Lunges 10 Beat Swings 25 Jumping Jacks 25 Dubs or 60 Singles 25 Skater Hops 10 Push Ups 10 Beat...

Snatch

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

Swamp City Fitness – Olympic Weightlifting Warm-up PVC routine 3 rounds of: 10/10 Bulgarian Split Squat 10 Zotts Press 3 slow snatch Back Squat (EMOMx7 min: 10, 8, 5, 3, 5, 8, 10) Example: Min 1: 1×10 reps; Min 2: 1×8 reps, …. Perform...

Swamp City WOD – Mon, Nov 28

Author: SCF On: Nov 27, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 400M Run 10 Starfish Toe Touches 10 Beat Swings 30 Jumping Jacks 3 Slow and Lows 10 Twists with Knee Raises 3 Quad Stretch Toe Touch 6 Stationary Inch Worms 10 Beat Swings 10 empty bar muscle cleans 10...

Swamp City WOD – Fri, Nov 25

Author: SCF On: Nov 24, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up Strength Week 4 of 9 Shoulder Press 40% 1×5 50% 1×5 60% 1×3 65% 1×5 75% 1×5 85% 1×5+ 65% 3×5 Increase your weight by 5-10lbs...

Swamp City WOD – Thu, Nov 24

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

Swamp City Fitness – Swamp City WOD Warm Up Thanksgiving with the Girls (Time) For Time: Angie’s House 20 Pull Ups 20 Push Ups 20 Sit Ups 20 Air Squats Helen’s House 400M Run 21 KBS (53/35) 12 Pull Ups Fran’s House 15 Thrusters...

Swamp City WOD – Wed, Nov 23

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

Swamp City Fitness – Swamp City WOD Warm Up 1000M Row 10 Beat Swings 3 Slow and Low 3 Quad Stretch Toe Touch 10 Over the Fence Side Lunges 10 Beat Swings 30 Sec Calve Stretch 6 Stationary Inchworms 20 Skate Hops Strength Week 4 of 9 Back Squat...

Swamp City WOD – Tue, Nov 22

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

Swamp City Fitness – Swamp City WOD Warm Up 400M Row 10 Starfish Toe Touch 10M Forward Scoops 10M Samson Stretch 10 Beat Swings 40 Jumping Jacks 3 Slow and Lows 6 Pike Push Ups 10 Beat Swings Skill Handstand Work Learning Stone And Sandbag to Shoulders,...