Enough with the Dumbbells! October 7, 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up 200m run 10m bear crawl 10m perfect stretch 10 beat swings 10 lemon squeezers 200m run 10 kipping beat swings […]
Boulder Shoulder Wednesdays. October 6, 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up 200m run :10 hang 10m inchworm 10m burpee broad jump 10 beat swings 200m run 5 narrow grip rig raises […]
Bros Bench on Tuesdays. October 5, 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up PVC routine 20 banded pull aparts 20 banded presses 10 banded good mornings 10 lemon squeezers Strength 4 rounds 8-10 […]
Up Up Up on a Monday! October 4, 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run 10m Samson stretch 10m inchworm 5 berzerker lunges 10 beat swings 10 good mornings 5 slow and lows […]
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 […]
Hotshots 19…October 1, 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up 50 jumping jacks 10m bear crawl 10m Samson stretch 5 quad stretch toe touch each leg 10 beat swings 10 […]
Lucky Number 6! September 30, 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up 200m run 10m perfect stretch 10m inchworm 10 beat swings 10 jump squats 10 BB good mornings 10 BB RDLs […]
Wall Walk Wednesdays…September 29, 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up 200m run :10 hang from the bar 5 slow and lows 10m inch worm 10m duck walk 200m run 5 […]
800M buy in AND buy out??? September 28, 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up PVC warm up 10 BB snatch grip RDLs 5 BB snatch grip high pulls 5 BB muscle snatches 5 OHS […]
Hindsight’s 2020…September 27, 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 10m bear […]