Going Up is Much Harder…October 20, 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up 50 jumping jacks :10 hang 10m perfect stretch 10m inchworm 10 beat swings 5 narrow grip rig raises 5 slow […]
Snatch It UP!! October 19, 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up PVC routine 5 wide grip rig raises 10 beat swings 10 snatch grip RDLs 5 snatch grip high pulls 5 […]
10/19/21 Catalyst Day 4
Swamp City Fitness – Olympic Weightlifting Warm-up PVC and Squat Stretch Warm Up Burgener Tall Snatch 3×5 Snatch Balance 3×5 Weightlifting Snatch (5×3) Increase weight from last week for at […]
3 Minute Intervals…October 18, 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run 10m inchworm 10m bear crawl 5 slow and lows 10 beat swings 10m duck walk 10m Samson stretch […]
Let’s Go Fast
Swamp City Fitness – All Day Swamp City WOD Warm-up Run/Row 400m PVC Warm Up Burgener Warm Up 100m run PVC Overhead Squat x 10 reps 10s Hang 100m run […]
Fiddy What?!?! October 12, 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up PVC routine 5 narrow grip rig raises 10 jump squats 10 BB RDLs 5 BB high pulls 5 BB muscle […]
Them Squats Be Heavy…October 11, 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run :10 hang 5 quad stretch toe touch each leg 5 slow and lows 10 beat swings 5 berzerker […]
Olympic Weightlifting 10/2/2021
Swamp City Fitness – Olympic Weightlifting Warm Up PVC Warm Up Squat Stretch on Rig Banded Face Pulls 3×15 Ring Rows 3×15 Weightlifting Snatch Balance (2 warm up sets then […]
Saturday WOD
Swamp City Fitness – All Day Swamp City WOD Warm-up 600m Run/Row 4rds: 10 BirdDog each side, 10 superman, 1 max hollow hold 3rds: 5 KB arm bar each side, […]
Lumberjack 20….October 8, 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up :10 hang 50 jumping jacks 10 beat swings 10 push ups 5 wide grip rig raises 5 slow and lows […]