Swamp City WOD – Mon, Nov 7
Swamp City Fitness – Swamp City WOD Warm-up 40 Jumping Jacks 10 Beat Swings 10M Samson Stretches 10M Inchworms 3 Slow & Lows 10M Froggers 10M Toy Soldiers 10 Beat […]
Singles Saturday
Swamp City Fitness – Olympic Weightlifting Warm-up PVC and burgener warm up 3 sets: 6 front squat 8 behind the neck press 10 good morning Weightlifting Front Squat (Find your […]
Swamp City WOD – Fri, Nov 4
Swamp City Fitness – Swamp City WOD Warm-up 40 Jumping Jacks 8 Stationary Inchworms 10 Beat Swings Arm Circles Small to Large to Small both directions 4 Quad Stretch Toe Touch Each […]
Swamp City WOD – Thu, Nov 3
Swamp City Fitness – Swamp City WOD Warm-up 15/12 Cal Assault Bike 5 Burpees 2 Slow and Lows 10 Beat Swings 15/12 Cal Assault Bike 10M Bear Crawl 10M Samson […]
Clean and Jerk Day
Swamp City Fitness – Olympic Weightlifting Warm-up PVC routine 3 rounds of: 10/10 Bulgarian Split Squat 10 Zotts Press 10 Good Morning Weightlifting Clean and Jerk (5 warm up sets; […]
Swamp City WOD – Wed, Nov 2
Swamp City Fitness – Swamp City WOD Warm-up 40 Jumping Jacks 40 Dubs or 80 Singles 10 Sec Hang 4 Slow and Lows 3 Quad Stretch Toe Touch (each leg) […]
Swamp City WOD – Tue, Nov 1
Swamp City Fitness – Swamp City WOD Warm-up 16 Min AMRAP Thor’s Hammer 20/25/30 12 Squeezy Clips 1 Slow and Low 1 Quad Stretch Toe Touch (each leg) 30M Strongman […]
Swamp City WOD – Mon, Oct 31
Swamp City Fitness – Swamp City WOD Warm-up 500M Row PVC Routine 20 Empty Bar Muscle Clean, alternating between high and low hang every rep. Utilize the Hook Grip Strength […]
Swamp City WOD – Fri, Oct 28
Swamp City Fitness – Swamp City WOD Warm-up 500M Row 3 Rounds: 10 Squats 10 Side Lunges 5 Stationary Inch Worms 10 Beat Swings 500M Row Strength Overhead Squat Build […]
Swamp City WOD – Thu, Oct 27
Swamp City Fitness – Swamp City WOD Warm-up 200M Run 40 Jumping Jacks 5 Stationary Inch Worms 10 Side Lunges 4 Slow and Lows 3 Quad Stretch Toe Touch (each […]