Essa New Cycle! March 28, 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 5 cossack squats […]
Saturday Funday
Swamp City Fitness – Swamp City WOD Warm-up 600m Run Samson Stretch 10m Bear Crawl 10m Lateral Lunge alt side 10m Inch worm 10m 10s hang 10 rep squat hold […]
1 RM BACK RACK LUNGES…MARCH 25, 2022
Swamp City Fitness – Swamp City WOD Warm-up 200m run 50 lateral hops over line :10 hang 10 good mornings 5 narrow grip rig raises 10 beat swings 200m run […]
That is a LOOOONG 18 Minutes…March 24, 2022
Swamp City Fitness – Swamp City WOD Warm-up 200m run or row :10 hang 10m bear crawl 10m inchworm 5 narrow grip rig raises 5 quad stretch toe touch/leg 200m […]
1 RM PUSH PRESS…March 23, 2022
Swamp City Fitness – Swamp City WOD Warm-up 50 DU/100 SU :10 hang 5 narrow grip rig raises 10 good mornings 10 beat swings 50 DU/100 SU 5 slow and […]
Baseline Test Day!…March 22, 2022
Swamp City Fitness – Swamp City WOD Warm-up 400m run or row 10m bear crawl 10m Samson stretch 5 quad stretch toe touch/leg 5 berzerker lunges 10m duck walk 10m […]
1 RM FRONT SQUAT…March 21, 2022
Swamp City Fitness – Swamp City WOD Warm-up 400m run PVC routine 10 beat swings 20 banded pull aparts :30 couch stretch/leg :30 ankle stretch on bench/leg Front Squat (1 […]
Snatch balances and jerks
Swamp City Fitness – Olympic Weightlifting Warm-up – 3 minutes of something cardio to warm up (run, row, bike) Mobility Warm Up 1: Around the world and pass throughs 10 […]
FRI-YAY…March 18, 2022
Swamp City Fitness – Swamp City WOD Warm-up 200m run 50 lateral hops over line :10 hang 10 good mornings 5 narrow grip rig raises 10 beat swings 200m run […]
TGI…Oh Wait…March 17, 2022
Swamp City Fitness – Swamp City WOD Warm-up Death by burpees Min 1: 1 burpee Min 2: 2 burpees Min 3: 3 burpees Min 4: 4 burpees… Go until you […]