Swamp City Fitness – Power Lifting Class Warm Up Warm Up: 500M Row Banded Pull Aparts 3×10 Shoulder DB External Rotations 3×10 DB Cuban Press 3×8 Wide Grip Lat Pulldown […]
Swamp City Fitness – Swamp City WOD Warm Up 10/12 Cals Bike 10 Beat Swings 10 Dead Bugs (ea side) 10 Open Book (ea side) 20 Mountain Climbers 4 Worlds […]
Swamp City Fitness – Swamp City WOD Warm Up 200 meter Row 10 Beat Swings 10 Meter Toy Soldier 10 Meter Overhead Walking Lunges with 10/15# plate 5 Inch Worms […]
Swamp City Fitness – Calisthenics Warm-Up: Wrist rotations x5-10 reps each direction Elbow rotations x5-10 reps each direction Relaxed shoulder rotations x5-10 reps each direction Over ear shoulder rotations x5-10 […]
Swamp City Fitness – Swamp City WOD Warm Up 10/12 Cal Bike 10 meter Walking Lunges 10 meter Bear Crawls 10 push-ups 10 Banded Pass Throughs 10 Banded Around the […]
Swamp City Fitness – Swamp City WOD Warm Up Strength Week 4 of 9 Superset the Following at 55% of 95% of 1RM: 5×5 Push Press Complex GHD’s Start with […]