Monday Already 9/12/22
Swamp City Fitness – Swamp City WOD Warm-up 400M Row 10 Sec Hang 10 Squats 10 Stationary Lunges 10 Beat Swings 10M Berserker Lunges 10M Quad Stretch Toe Touch 10 […]
Friday, Gators Home Game, Pre-Game Workout. Invite Your Friends 9/9/22
Swamp City Fitness – Swamp City WOD Warm-up 500M Row 10 Sec Hang 10 PVC Pass Throughs 10 Round the Worlds (each direction) 10 Twisting Knee Raises w/pvc 4 Slow […]
Disney+ Release Day 9/8/22
Swamp City Fitness – Swamp City WOD Warm-up Love & Thunder 400M Row 16min AMRAP Thor’s Hammer 5 Stationary Breakdance Inchworms 20/25/30 Strongman Farmers Carries (30/15) 12 Squeezy Clips 2 […]
Wednesday 9/7/22
Swamp City Fitness – Swamp City WOD Warm-up 60 Jumping Jacks PVC Routine Strength Week 3 of 9 Week Bench Press Cycle 40% 1×5 50% 1×5 60% 1×3 75% 1×5 […]
Tuesday Training Day 9/6/22
Swamp City Fitness – Swamp City WOD Warm-up 200M Row 10 sec hang 20 Ab mat sit ups 4 Slow and Lows 10 Beat Swings 10 Good Mornings 10M Forward […]
Labor Day 9am WOD Only. Come Holiday Together
Swamp City Fitness – Swamp City WOD Warm-up 200M Run 9 Push Ups 5 Slow and Lows 200M Row or 12/10 CalBike 10M Samson Stretch 10M Quad Stretch Toe Touch […]
Bonfire Tonight!! 9/2/22
Swamp City Fitness – Swamp City WOD Warm-up 40 Dubs or 80 Singles 10 Sec Hang 10M Samson Stretch 40 Dubs or 80 Singles 10M Froggers 10M Quad Stretch Toe […]
Thorsday 9/1/22
Swamp City Fitness – Swamp City WOD Warm-up 15/12 Cal Bike 4 Slow and Lows 10 Sec Hang 8 Stationary Inch worms to Kang Squats 10 Beat Swings 4 Quad […]
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 8/31/22
Swamp City Fitness – Swamp City WOD Warm-up 300M Row 10 Beat Swings 10 Push Ups 10 Squats 300M Row 10 Beat Swings 10M Bear Crawl 10M Lunges 300M Row […]