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, […]
Wednesday, End of Summer 9/21/22
Swamp City Fitness – Swamp City WOD Warm-up Thunderstruck Burpees 10 Beat Swings 4 Slow and Lows 4 Quad Stretch Toe Touch (each leg) Strength Week 5 of 9. This […]
2 for Tuesday 9/20/22
Swamp City Fitness – Swamp City WOD Warm-up 100 Jumping Jacks PVC Routine Skill Snatch Skill Work Bergener Warmup w/PVC For those proficient with snatches, perform the following 2 complex’s […]
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 Weightlifting Snatch (3 attempts at a heavy single) Clean and Jerk (3 attempts at a heavy single) Strength Front Squat (Week 3 of […]
UF Pregame Partner WOD 9/16/22 Invite Friends and Gator Fans
Swamp City Fitness – Swamp City WOD Warm-up 200M Run 10 Beat Swings 4 Slow and Lows 3 Quad Stretch Toe Touch 10 Toe Touches 10 Starfish Toe Touches 10 […]
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, […]
Thor’s Day 9/15/22
Swamp City Fitness – Swamp City WOD Warm-up 50 Singles, jump rope 6 Stationary Inchworms 10 Beat Swings 100 Singles, jump rope 4 Slow and Lows 10 Side Lunges 4 […]
CHAARG Schedule Change for evening classes only 4:30pm &7pm WOD’s, Regular morning schedule
Swamp City Fitness – Swamp City WOD Warm-up 200M Run 10 Push Ups 10 Beat Swings 200M Row 4 Slow and Lows 3 Quad Stretch ToeTouches 40 Jumping Jacks 5 […]
Tuesday 9-11 Remembrance
Swamp City Fitness – Swamp City WOD Warm-up 40 Jumping Jacks 4 Stationary Inchworms Assualt Bike (15/12) 10M Samson Stretches 4 Slow and Lows 4 Quad Stretch Toe Touches (each […]