Olympic Weightlifting – Sat, Feb 15
Swamp City Fitness – Olympic Weightlifting Week 7 – Day 3 Warm up 1: Banded 7s PVC pass throughs Squat hip mobilizations 2: PVC Burgener Warm Up 3: Warm Up- […]
Swamp City WOD – Sat, Feb 15
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 10:00 AMRAP 10 Roll and Reach 10 Deadbugs 10m Sled Push (empty) […]
Swamp City WOD – Fri, Feb 14
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 3 Inch Worms 3 Clean Deadlifts (empty bar) 3 Hang Muscle Cleans (empty […]
“Hammer Time” – Fri, Feb 14
Swamp City Fitness – “Hammer Time” Hammer Time AOC 3 Rounds for time 6 OVER HEAD MACE STRIKES 3/3 6 LOW MACE STRIKES 3/3 6 LOW HIGH MACE STRIKES 3/3 […]
Swamp City WOD – Fri, Feb 14
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 3 Inch Worms 3 Clean Deadlifts (empty bar) 3 Hang Muscle Cleans (empty […]
Swamp City WOD – Thu, Feb 13
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 10 Alternating V-Ups 3 Bench Press (Slow and controlled, empty […]
Calisthenics – Thu, Feb 13
Swamp City Fitness – Calisthenics Warm-Up Good mornings x2 reps Side to sides x4 reps each side Squats x2 reps 3 sets Lunges x2 reps each side Reverse lunges x2 […]
“Hammer Time” – Thu, Feb 13
Swamp City Fitness – “Hammer Time” Hammer Time AOC 3 Rounds for time 6 OVER HEAD MACE STRIKES 3/3 6 LOW MACE STRIKES 3/3 6 LOW HIGH MACE STRIKES 3/3 […]
Olympic Weightlifting – Thu, Feb 13
Swamp City Fitness – Olympic Weightlifting Week 7 – Day 2 Warm up 1: Banded 7s PVC pass throughs Squat hip mobilizations 2: PVC Burgener Warm Up 3: Clean & […]
Swamp City WOD – Thu, Feb 13
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 10 Alternating V-Ups 3 Bench Press (Slow and controlled, empty […]