January 2023 Archives

Swamp City WOD – Wed, Feb 1

Author: SCF On: Jan 31, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up Strength This will be week 4 of an 8 week 5×5 Lifting Program. 25Min to Complete Warm Up to 85% of your 1RM for each movement. 5×5 Split Jerks 5×5 Front Rack Lunges Metcon (Time) 8 Back...

Swamp City WOD – Tue, Jan 31

Author: SCF On: Jan 30, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 200M Run 10 Beat Swings With a (15lb/10lb) Plate Perform: 10 Twists 10 Shoulder Presses 10 Tricep Extensions 10 Hip to Hip Over The Shoulder 10 Halos 10 Good Mornings 10 Plate Squats with a press 10 OverheadLunges...

Swamp City WOD – Mon, Jan 30

Author: SCF On: Jan 29, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 250M Row or 12/10 Cal Bike 10 Beat Swings 4 Sun Salutation Push Ups 8 Breakdance Push Ups 3 Slow and Lows 10 Beat Swings 6 Stationary Inch Worms 10M Forward Scoops 3 Quad Stretch Toe Touch Strength This...

Swamp City WOD – Fri, Jan 27

Author: SCF On: Jan 26, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 40 Jumping Jacks 3 Slow and Lows 10 Beat Swings 8 Turkish Getups (light weight kb) 3 Quad Stretch Toe Touch (each leg) 6 Drop Squats 6 Drop Lunges 3 Wide Grip Rig Raises 8 Breakdance Push Ups Strength...

Swamp City WOD – Thu, Jan 26

Author: SCF On: Jan 25, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 400M Row 3 Slow and Lows 10 Beat Swings 3 Stationary Inchworms 3 Quad Stretch Toe Touch (each leg) 2 Wall Walks Bring Sally Up Performed with either: Forward & Reverse Burpees or RX + Ali’s...

Swamp City WOD – Wed, Jan 25

Author: SCF On: Jan 24, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 20/16 Cal Bike 40 Ab Mat Sit Ups 10 Beat Swings 10M Samson Stretches 3 Quad Stretch Toe Touch 7 Stationary Inch Worms 5 Squats 5 Drop Squats 10 Side Lunges 20 Skater Hops 10 Empty Bar Strict Press Strength...

Swamp City WOD – Tue, Jan 24

Author: SCF On: Jan 23, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up A lot of you guys have asked for wrist warm ups so I have added one below. 40 Jumping Jacks 10 Beat Swings 10 Squats 3 Slow and Lows 10 Beat Swings 3 Quad Stretch Toe Touches (each leg) 20 Wide Mt. Climbers...

Archives for Jan,2023