Swamp City WOD – Mon, Nov 21 Author: SCF On: Nov 20, 2022 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 200M Run 6 Mt. Climber Burpees (10 Rep) 6 Samson Stretch Stationary 10 Beat Swings 200M Run 3 Slow and Lows […] Read More
Swamp City WOD – Fri, Nov 18 Author: SCF On: Nov 17, 2022 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 1000M Row PVC Routine Strength Week 3 of the 9 week Strength Cycle. Shoulder Press 40% 1×5 50% 1×5 60% 1×3 75% […] Read More
Swamp City WOD – Thu, Nov 17 Author: SCF On: Nov 16, 2022 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 20/16 Cal Bike 10 Beat Swings 6 Firefighter Burpees 6 Stationary Samson Stretch 3 Slow and Lows 10 Beat Swings 3 […] Read More
Swamp City WOD – Wed, Nov 16 Author: SCF On: Nov 15, 2022 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 30 DUB’s or 70 Singles 25 Jumping Jacks 3 Slow and Lows 10 Beat Swings 10 Side Lunges 10 Jumping Squats […] Read More
Swamp City WOD – Tue, Nov 15 Author: SCF On: Nov 14, 2022 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 400M Run 8 Pike Push Ups 8 Stationary Inch Worms 4 Slow and Lows 4 Burpees 4 DoubleTime Burpees (forward backward) […] Read More
Swamp City WOD – Mon, Nov 14 Author: SCF On: Nov 13, 2022 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 20/16 Cal Assault Bike 10 Sec Hang 3 Slow and Lows 3 Quad Stretch Toe Touch 400M Row 10 Beat Swings […] Read More
Olympic Weightlifting – Sat, Nov 12 Author: SCF On: Nov 11, 2022 Categories: WOD No Comments Swamp City Fitness – Olympic Weightlifting Warm Up PVC pass through 3 rnds 3 slow snatch 5 behind the neck press 5 zotts press Snatch Balance (75%; 3×3) Snatch (build […] Read More
Swamp City WOD – Sat, Nov 12 Author: SCF On: Nov 11, 2022 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 600m Run 3 rds: 10 slow and low squat 10 beat swing 10 PVC pass through Strength Front Squat (50% 1RM) […] Read More
Swamp City WOD – Fri, Nov 11 Author: SCF On: Nov 10, 2022 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 60 Jumping Jacks 8 Beat Swings 8 Stationary Samson Stretches 8 Stationary Inchworms 40 Jumping Jacks 8 Beat Swings 3 Slow […] Read More
Swamp City WOD – Thu, Nov 10 Author: SCF On: Nov 09, 2022 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 500M Row 25 Dubs or 50 Singles 8 Stationary Inchworms 8 Stationary Samson Stretches 8 Beat Swings 3 Slow and Lows 3 […] Read More