Swamp City Fitness – Olympic Weightlifting Warm-up PVC and burgener warm up 3 sets: 6 front squat 8 behind the neck press 10 good morning Weightlifting Front Squat (Find your […]
Swamp City Fitness – Swamp City WOD Warm-up 40 Jumping Jacks 8 Stationary Inchworms 10 Beat Swings Arm Circles Small to Large to Small both directions 4 Quad Stretch Toe Touch Each […]
Swamp City Fitness – Swamp City WOD Warm-up 15/12 Cal Assault Bike 5 Burpees 2 Slow and Lows 10 Beat Swings 15/12 Cal Assault Bike 10M Bear Crawl 10M Samson […]
Swamp City Fitness – Swamp City WOD Warm-up 500M Row PVC Routine 20 Empty Bar Muscle Clean, alternating between high and low hang every rep. Utilize the Hook Grip Strength […]
Swamp City Fitness – Swamp City WOD Warm-up 200M Run 40 Jumping Jacks 5 Stationary Inch Worms 10 Side Lunges 4 Slow and Lows 3 Quad Stretch Toe Touch (each […]