Swamp City WOD – Wed, Oct 12
Swamp City Fitness – Swamp City WOD Warm-up 25 Jumping Jacks 5 Jumping Jack Burpees 10M Samson Stretch 10 Sec Hang 25 Jumping Jacks 5 Jumping Jack Burpees 5 Berserker […]
Swamp City WOD – Tue, Oct 11
Swamp City Fitness – Swamp City WOD Warm-up 50 DUBS or 100 Jump Singles 4 Slow and Lows 10 Sec Hang 50 Jumping Jacks 4 Quad Stretch Toe Touch (each leg) […]
Monday 9/19/22
Swamp City Fitness – Swamp City WOD Warm-up Assault Bike (15/12) 40 Jumping Jacks 4 Slow and Lows 4 Quad Stretch Toe Touch (each leg) 10M Samson Stretches 10M Bear […]
Singles Saturday
Swamp City Fitness – Olympic Weightlifting Warm-up PVC and burgener warm up Snatch Primer: once with empty bar, once with weight 2 Snatch Lift Off 2 Snatch Pull 2 Muscle […]
Swamp City WOD – Sat, Oct 8
Swamp City Fitness – Swamp City WOD Warm-up 3 minute Row 10 PVC pass through 10/10 around the world 10 slow and low squat 3 rounds 8 good morning 8 […]
Swamp City WOD – Fri, Oct 7
Swamp City Fitness – Swamp City WOD Warm-up 400M Run PVC Routine Strength We Are Now Starting the 3rd of 3 qty 3 week Cycles in this 9 week Strength Programming: […]
Swamp City WOD – Thu, Oct 6
Swamp City Fitness – Swamp City WOD Warm-up 18 Min AMRAP Modified Thor’s Hammer 4 Breakdance Burpees 30/25/35 12 Squeezy Clips 20M Strongman Carries 10 Reverse Curls 10 Jumping Squats […]
Clean and Jerk Day
Swamp City Fitness – Olympic Weightlifting Warm-up PVC routine, 10 reps of each: pass through, around the world, behind the neck press, overhead squat Burgener Warm Up (synchro- everyone together, […]
Swamp City WOD – Wed, Oct 5
Swamp City Fitness – Swamp City WOD Warm-up 30 DUBS or 60 Singles 10 Sec Hang 200M Run or Row 3 Low and Lows 6 Face Down Y,T,W’s 6 Stationary […]
Swamp City WOD – Tue, Oct 4
Swamp City Fitness – Swamp City WOD Warm-up Thunderstruck Burpees for Alma 3 slow and lows 10 Beat swings 10 Hollow Rocks 10 Supermans Skill 20 Min work on Handstands, […]