June 9, 2022
Swamp City Fitness – Swamp City WOD Warm-up 30 jumping jacks 10m samson stretch 10m inchworm 10 beat swings 10 good mornings 30 jumping jacks 10 burpees 10 air squats […]
Push Press Week 1…June 8, 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 […]
June 7, 2022
Swamp City Fitness – Swamp City WOD Warm-up 400 run or row :10 hang 50 lateral hops over line 10m inchworm 10m bear crawl 5 slow and lows 50 lateral […]
New Cycle Starts! June 6, 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 […]
On the Minute Singles
Swamp City Fitness – Olympic Weightlifting Warm-up Warm-up PVC routine Squat position warm up Squat therapy 10 reps Cossack squat 10 reps 4 rds with empty bar: Snatch High Pull […]
1 RM Deadlift! June 3, 2022
Swamp City Fitness – Swamp City WOD Warm-up 200m run :10 hang 10m inchworm 10m bear crawl 10 beat swings 5 slow and lows 200m run 10 pike push-up with […]
1 RM Bench Press! June 2, 2022
Swamp City Fitness – Swamp City WOD Warm-up 400m run or row 50 lateral hops over line :10 hang 5 quad stretch toe touch 10 beat swings 50 lateral hops […]
Clean Complex
Swamp City Fitness – Olympic Weightlifting Warm-up PVC routine 4 rds: 1: RDL: 5 reps 2: Muscle Clean: 5 reps 3: Front Squat: 5 reps 4: Strict Press 5 5: […]
Back Squat 1 RM…June 1, 2022
Swamp City Fitness – Swamp City WOD Warm-up 400m run :10 hang 5 quad stretch toe touch/leg 10m duck walk 10m Samson stretch 5 slow and lows 10 cossack squats […]
Murph Recovery…May 31, 2022
Swamp City Fitness – Swamp City WOD Warm-up 400m row or run PVC routine Foam roll Skill Core 100 flutter kicks 100 crunches 100 plank jacks 100 supermans 100 KB […]