Swamp City WOD – Mon, Dec 12
Swamp City Fitness – Swamp City WOD Warm Up 200M Run 10 Sec Hang 4 Firefighter Burpees 2 Slow and Lows 2 Quad Stretch Toe Touch 400M Run 10 Beat […]
Swamp City WOD – Fri, Dec 9
Swamp City Fitness – Swamp City WOD Warm Up 40 Jumping Jacks 10 Squats 10 Push Ups 10 Beat Swings 30 Jumping Jacks 5 Stationary Inch Worms 10 Jumping Squats […]
Swamp City WOD – Thu, Dec 8
Swamp City Fitness – Swamp City WOD Warm Up 16 Min AMRAP Thors Hammer 30/30/40 2 Slow and Lows 2 Quad Stretch Toe Touch Strongman Farmers Carries (35’s/25’s) 2 rope […]
Swamp City WOD – Wed, Dec 7
Swamp City Fitness – Swamp City WOD Warm Up 1000M Row PVC Routine Strength Week 6 of the 9 week Strength Cycle. Back Squat 40% 1×5 50% 1×5 60% 1×3 […]
Swamp City WOD – Tue, Dec 6
Swamp City Fitness – Swamp City WOD Warm Up 20/15 Cal Bike 30 Dubs Singles 10 Starfish Toe Touch 20M Toy Soldiers 10 Beat Swings 4 Slow and Lows 4 […]
Swamp City WOD – Mon, Dec 5
Swamp City Fitness – Swamp City WOD Warm Up 400M Row 10 Beat Swings 10M Samson Stretch 10M Inchworms 10 Beat Swings 40 Jumping Jacks 3 Slow and Lows 3 […]
Swamp City WOD – Sat, Dec 3
Swamp City Fitness – Swamp City WOD SCF WOD Race for Inclusion 5K
Swamp City WOD – Fri, Dec 2
Swamp City Fitness – Swamp City WOD Warm-up 500M Row 15/12 Cal Bike PVC Routine Strength Shoulder Press Week 5 of 9 40% 1×5 50% 1×5 60% 1×3 70% 1×3 80% […]
Swamp City WOD – Thu, Dec 1
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 […]
Clean and Jerk Day
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, […]