Chief Tuesdays, June 22, 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up PVC routine 5 rig raises-narrow grip 5 slow and lows 10 BB RDLs 10 BB muscle cleans 10 BB front […]
MAX OUT MONDAY, June 21, 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run 10m Samson stretch 10m inch worm 10 beat swings 5 slow and lows 200m run 5 jumping berzerker […]
Saturday Summer Cleaning, June 19, 2021
Swamp City Fitness – All Day Swamp City WOD Warm Up Circuit A: 5×5 each movement with empty barbell: RDL, Shrug, Muscle Clean, Front Squat Circuit B with empty barbell: […]
Kelly Doesn’t Even Go Here…June 18, 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up 50 jumping jacks 5 quad stretch toe touch each leg 10m duck walk 10m perfect stretch 50 jumping jacks 5 […]
Is It Friday Yet? June 17, 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up 60 jumping jacks 10 push-ups 10 lemon squeezers 10 beat swings 40 jumping jacks 10 pike push-up with leg kick […]
Burpees…’nuff said. June 16, 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up “Death by Burpees”-you all know the drill. Once you get “out,” whatever round you completed successfully is how many burpees […]
Snatchin on a Tuesday, June 15, 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up PVC routine 5 rig raises-wide grip 10 beat swings 15 air squats 5 berzerker lunges 10 kipping beat swings 15 […]
Deload Deads, June 14, 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 […]
Who is Jackie? June 11, 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up 200m run 5 slow and lows 5 quad stretch toe touch each leg 5 berzerker lunges 200m run :30 calf […]
Cardio Thursday, June 10, 2021
Swamp City Fitness – All Day Swamp City WOD Warm-up 16 minute AMRAP of Thor’s Hammer Thor’s Hammer KB Farmer Carries around the rig x 2-HEAVY 30-25-50 12 Squeezy Clips […]