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CHAARG Schedule Change for evening classes only 4:30pm &7pm WOD’s, Regular morning schedule

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

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