Swamp City Fitness – Swamp City WOD
Warm-up
200M Run
10 Push Ups
10 Beat Swings
200M Row
4 Slow and Lows
3 Quad Stretch ToeTouches
40 Jumping Jacks
5 Stationary Inchworms
10 Beat Swings
Strength
We Are Now Starting the 2nd of 3 qty 3 week Cycles in this 9 week Strength Programming:
This week we want to add between 5-10 lbs to our 1RM to calculate slightly higher %’s
Remember Strength gain is incremental, one step at a time.
Bench Press:
40% 1×5
50% 1×5
60% 1×3
65% 1×5
75% 1×5
85% 1×5+
65% 3×5
Metcon
10 min EMOM Stations
Circuit 1:
Hammer Strikes
Tire Drags
Sled Pushes
Sandbag Tosses
1 Min Rest
Circuit 2:
Wall Balls
Assualt Bike
Pull Ups
Rope Up Downs
1 Min Rest
Circuit 3:
WarriorMakers
T2B or Knee Raises
Box Jumps
KB Swings
1 Min Rest
