Calisthenics – Thu, Jan 23
Swamp City Fitness – Calisthenics Warm-Up Jog in place x5-10 reps each side Single leg ankle rotations x5-10 reps each side each direction Jog in place x5-10 reps each side […]
Swamp City WOD – Thu, Jan 23
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 10 Walking Lunge Steps 10 Alternating V-Ups 3 Tempo Bench […]
Swamp City WOD – Wed, Jan 22
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 10 Banded Pass Throughs 3 Inchworms 3 Snatch Deadlifts (empty bar) 3 High […]
Swamp City WOD – Wed, Jan 22
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 10 Banded Pass Throughs 3 Inchworms 3 Snatch Deadlifts (empty bar) 3 High […]
Swamp City WOD – Tue, Jan 21
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 50m Run 5 Box Jumps 5 Up Downs 30-second Ski (or Row) 2. […]
Swamp City WOD – Mon, Jan 20
Swamp City Fitness – Swamp City WOD Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Activation -into- 8:00 AMRAP 30-second Air Bike 5 Russian Kettlebell Swings 5 PVC Around […]
Swamp City WOD – Mon, Jan 20
Swamp City Fitness – Swamp City WOD Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Activation -into- 8:00 AMRAP 30-second Air Bike 5 Russian Kettlebell Swings 5 PVC Around […]
Calisthenics – Mon, Jan 20
Swamp City Fitness – Calisthenics Warm-Up Jog in place x5-10 reps each side High knees x5-10 reps each side Windmills x5-10 reps total Jog in place x5-10 reps each side […]
Swamp City WOD – Sun, Jan 19
Swamp City Fitness – Swamp City WOD Workout Option 1 Two Worlds (2 Rounds for time) Freedom (RX’d) 2 sets 5 rounds 1 Rope Climb (Or 6 Strict Pull Ups) […]
Swamp City WOD – Sat, Jan 18
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up 2. Workout Prep 2 sets (with partner) 100m Run (at workout pace) […]