Thorsday 8/18/22
Swamp City Fitness – Swamp City WOD Warm-up 18 Min AMRAP Thor’s Hammer 35/20/45 12 Squeezy Clips 30 sec Vulcan Plate Holds (RX, 1 Blue Plate/Scaled 2 10lb plates) 12 […]
Squats and Milk, Week 6
Swamp City Fitness – Olympic Weightlifting Warm-up General Cardio Warm up for 3-5 minutes PVC routine, 10 reps of each: pass through, around the world, behind the neck press, overhead […]
Wednesday August 17, 2022
Swamp City Fitness – Swamp City WOD Warm-up 400m run :10 hang 5 quad stretch toe touch/leg 10m inchworm 10m samson stretch 10 beat swings 5 burpees 5 narrow grip […]
Tuesday 8/16/22
Swamp City Fitness – Swamp City WOD Warm-up 40 Jumping Jacks 10 Plank Jacks 5 Jumping jack burpees (plank jack at the bottom with a jumping jack at the top) […]
Monday August 15, 2022
Swamp City Fitness – Swamp City WOD Warm-up 400m run :10 hang 10m samson stretch 10m lateral lunge 10 beat swings 5 quad stretch toe touch/leg 10m inchworm 10m bear […]
Swamp City WOD – Sat, Aug 13
Swamp City Fitness – Swamp City WOD Warm Up 1000m Row 3 rounds for quality: 10 good morning 10 slow and low squats 10 ring rows/pull ups Metcon EMOM (AMRAP […]
Friday August 12, 2022
Swamp City Fitness – Swamp City WOD Warm-up 400m run or row :10 hang 50 lateral hops over line 10 beat swings 5 quad stretch toe touch/leg 10 good mornings […]
Thorsday 8/11/22
Swamp City Fitness – Swamp City WOD Warm-up 20 Min Thor’s Hammer Modified: 30/20/40 Hang 20M Farmers Carry Barbell (95/65) 5 Stationary Inch Worms 12 Squeezy Clips Thor’s Hammer 10M […]
Wednesday August 10, 2022
Swamp City Fitness – Swamp City WOD Warm-up 400m run :10 hang 5 quad stretch toe touch/leg 10m inchworm 10m samson stretch 10 beat swings 5 burpees 5 narrow grip […]
Tuesday 8/9/22
Swamp City Fitness – Swamp City WOD Warm-up 400M Row 10 sec hang 10 Burpees 30 Jumping Jacks 4 Slow and Lows 3 Quad Stretch Toe Touch (each leg) 10 […]