Calisthenics – Wed, Jun 7
Swamp City Fitness – Calisthenics Warm-Up: Wrist rotations x5-10 reps each direction Elbow rotations x5-10 reps each direction Relaxed shoulder rotations x5-10 reps each direction Over ear shoulder rotations x5-10 […]
Swamp City WOD – Tue, Jun 6
Swamp City Fitness – Swamp City WOD Warm Up 10/12 Cal Bike 10 meter Walking Lunges 10 meter Bear Crawls 10 push-ups 10 Banded Pass Throughs 10 Banded Around the […]
Swamp City WOD – Mon, Jun 5
Swamp City Fitness – Swamp City WOD Warm Up 200 meter Run 10 Beat Swings 5 Slow and Lows 10 Mountain Climbers 10 meter High Knees 10 Inch Worms 4 […]
Swamp City WOD – Sat, Jun 3
Swamp City Fitness – Swamp City WOD Warm Up 400m row 20m samson 400m row 20m inchworm 400m row 10 squat therapy Squat Therapy 400m row PVC shoulder and squat […]
Swamp City WOD – Fri, Jun 2
Swamp City Fitness – Swamp City WOD Warm Up Strength Week 4 of 9 Superset the Following at 55% of 95% of 1RM: 5×5 Push Press Complex GHD’s Start with […]
Swamp City WOD – Thu, Jun 1
Swamp City Fitness – Swamp City WOD Warm Up 200 Meter Run 10 Beat Swings 10 Mountain Climbers 20 Meter Karaoke 10 Meter Toy Solider 10 Hollow Rocks 10 Superman […]
Swamp City WOD – Wed, May 31
Swamp City Fitness – Swamp City WOD Warm Up 10/12 Cal Bike 10 Beat Swings 10 meter Inch Worm 10 Burpees 10 Side Lunges (ea side) 10 Reverse Lunges (ea […]
Swamp City WOD – Tue, May 30
Swamp City Fitness – Swamp City WOD Warm Up Run 200 meters 10 Beat Swings 10 Plank pull throughs (35/25) 10 meter High Knees 10 Meter Toy Soliders 30 sec […]
Swamp City WOD – Mon, May 29
Swamp City Fitness – Swamp City WOD Warm Up 400M Run 10 Beat Swings 40 Jumping Jacks 3 Slow and Lows 3 Quad Stretch Toe Touch (each leg) 8 Stationary […]
Swamp City WOD – Sat, May 27
Announcements Monday is Memorial Day. There is only the 9am Holiday WOD Come Celebrate and do Murph with us! It’s a body weight workout for everyone and it’s open to […]