Swamp City WOD – Tue, Feb 4
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 7:00 AMRAP 30-second Row 15 Plate Hops 2 Shuttle Runs 3 Shoulder […]
Swamp City WOD – Tue, Feb 4
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 7:00 AMRAP 30-second Row 15 Plate Hops 2 Shuttle Runs 3 Shoulder […]
Swamp City WOD – Mon, Feb 3
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 with […]
Calisthenics – Mon, Feb 3
Swamp City Fitness – Calisthenics Warm-Up Front to back steps x5-10 steps each side Out to in steps x5-10 steps each side Jog in place x5-10 steps each side 1-3 […]
Swamp City WOD – Mon, Feb 3
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 with […]
Swamp City WOD – Mon, Feb 3
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 with […]
Swamp City WOD – Sun, Feb 2
Swamp City Fitness – Swamp City WOD Workout Option 1 Feta (Time) Freedom (RX’d) 20/15 Calorie Machine 40 Alternating V-Ups 20/15 Calorie Machine 40 V-Ups 20/15 Calorie Machine 40 GHDs […]
Swamp City WOD – Sat, Feb 1
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 30-second Jump Rope 10 Dynamic Squat Stretches 5 Inchworms 5 […]
Swamp City WOD – Fri, Jan 31
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 10:00 AMRAP 5 Roll and Reach 10 Glute Bridges 10 […]
Swamp City WOD – Fri, Jan 31
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 10:00 AMRAP 5 Roll and Reach 10 Glute Bridges 10 […]