SCF

SCF

Thursday May 19, 2022

Swamp City Fitness – Swamp City WOD Warm-up 400m run or row 50 lateral hops over line :10 hang 5 quad stretch toe touch 10 beat swings 50 lateral hops over line 5 slow and lows 5 narrow grip rig raises 10 kipping beat swings 50 lateral hops over...
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Wednesday May 18, 2022

Swamp City Fitness – Swamp City WOD Warm-up 400m run 50 lateral hops over the line 10m perfect stretch 10m inchworm 10 beat swings 5 squad stretch toe touch/leg 5 berzerker lunges 50 lateral hops over line 5 narrow grip rig raises 10 cossack squats...
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Monday May 16, 2022

Swamp City Fitness – Swamp City WOD Warm-up 400m run :10 hang 5 quad stretch toe touch/leg 10m duck walk 10m Samson stretch 5 slow and lows 10 cossack squats 10 beat swings 10 good mornings 5 burpees 5 berzerker lunges :30 couch stretch/leg :30...
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Doubles

Swamp City Fitness – Olympic Weightlifting Warm-up Warm-up PVC routine Squat position warm up Squat therapy 10 reps Cossack squat 10 reps 4 rds with empty bar: Snatch High Pull 5 reps Muscle Snatch 5 reps Snatch Balance 5 reps Weightlifting Snatch...
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Clean Complex

Swamp City Fitness – Olympic Weightlifting Warm-up PVC routine Burgener Squat therapy 10 reps Bulgarian Split Squat 10 reps Squat Jump x20 Do your box jumps 2 rds: 1: RDL: 10 reps 2: Front Squat: 10 reps 3: Jerk: 10 reps Box Jumps (4 sets of 1-3)...
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May 12, 2022

Swamp City Fitness – Swamp City WOD Warm-up 2 minute bike or row PVC routine 5 narrow grip rig raises 10 beat swings 10 lemon squeezers 10 good mornings Metcon (AMRAP – Reps) Tabata- Total Reps :40 on/:20 off Calorie Bike Alternating DB snatches...
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May 11, 2022

Swamp City Fitness – Swamp City WOD Warm-up 400m run or row 50 lateral hops over line :10 hang 5 quad stretch toe touch 10 beat swings 50 lateral hops over line 5 slow and lows 5 narrow grip rig raises 10 kipping beat swings 50 lateral hops over...
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Snatch Complex

Swamp City Fitness – Olympic Weightlifting Warm-up PVC routine Squat position warm up Squat therapy 10 reps Cossack squat 10 reps 4 rds with empty bar: Snatch High Pull 5 reps Muscle Snatch 5 reps Snatch Balance 5 reps Weightlifting Snatch (8×1...
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