Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 rounds 1:00 Row 10 Single Arm Dumbbell Upright Row (each) 10 Suitcase Dumbbell Deadlifts […]
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 1:00 Jump Rope 1:00 Run -into- 2 sets 10 Back and Forth Leg […]
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or […]
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 20 Banded Side Steps 10 Banded Glute Bridges 10 banded Air Squats -into- […]
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 rounds 1:00 Air Bike 1:00 Row 1:00 Run 1:00 Ski 10 Box Step Ups […]
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Row -into- 6 min AMRAP 30-second Jump Rope 5 Dynamic Squat Stretches. 5 Back […]
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes […]