Swamp City WOD – Fri, Jun 16
Swamp City Fitness – Swamp City WOD Warm Up Same as Thursday Strength Week 6 of 9 Perform the following as a superset @85% of 95% of your 1RM Bench […]
Swamp City WOD – Thu, Jun 15
Swamp City Fitness – Swamp City WOD Warm Up 600M Run or Row 10 Beat Swings 10 Push Ups 10 Squats 10 Lunges 10 Beat Swings 6 Stationary Inchworms 3 […]
Swamp City WOD – Wed, Jun 14
Swamp City Fitness – Swamp City WOD Warm Up 200 meter Row 10 Beat Swings 30 Jump Rope 10 meter High Knees 20 Mountain Climbers 10 Open Book (ea side) […]
Swamp City WOD – Tue, Jun 13
Swamp City Fitness – Swamp City WOD Warm Up Run 200 meters 10 Beat Swings 10 meter Bear Crawl 20 meters Waiters Walk (heavy KB) 10 Open Books (ea side) […]
Swamp City WOD – Mon, Jun 12
Swamp City Fitness – Swamp City WOD Warm Up Bike 15/12 Cal 10 meter Walking Lunges 10 Meter Toy Soldier 20 Mountain Climbers 5 Slow and Lows 30 Jumping Jacks […]
Power Lifting Class – Mon, Jun 12
Swamp City Fitness – Power Lifting Class Warm Up Warm Up: 500M Row Banded Pull Aparts 3×10 Shoulder DB External Rotations 3×10 DB Cuban Press 3×8 Wide Grip Lat Pulldown […]
Swamp City WOD – Sat, Jun 10
Swamp City Fitness – Swamp City WOD Warm Up 400M Run 40 Jumping Jacks 20M Bear Crawl 20M Samson Stretch 10 Beat Swings 3 Slow and Lows 10 Over the […]
Swamp City WOD – Fri, Jun 9
Swamp City Fitness – Swamp City WOD Warm Up Strength Week 5 of 9: 25 Min to Perform the following as a Superset at 70% of 95% of Your 1RM: […]
Swamp City WOD – Thu, Jun 8
Swamp City Fitness – Swamp City WOD Warm Up 10/12 Cals Bike 10 Beat Swings 10 Dead Bugs (ea side) 10 Open Book (ea side) 20 Mountain Climbers 4 Worlds […]
Swamp City WOD – Wed, Jun 7
Swamp City Fitness – Swamp City WOD Warm Up 200 meter Row 10 Beat Swings 10 Meter Toy Soldier 10 Meter Overhead Walking Lunges with 10/15# plate 5 Inch Worms […]