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Monday Already 9/12/22

Swamp City Fitness – Swamp City WOD

Warm-up

400M Row

10 Sec Hang

10 Squats

10 Stationary Lunges

10 Beat Swings

10M Berserker Lunges

10M Quad Stretch Toe Touch

10 Kipping Beat Swings

10M Forward Scoops

10 Single Leg Romanian Deadlift

400M Row

40 Abmat Situps

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.

Deadlift:

40% 1×5

50% 1×5

60% 1×3

65% 1×5

75% 1×5

85% 1×5+

65% 3×5

Metcon

For Time:

20 Abmat Situps

10 Deadlifts

10 Slamballs

200M Run

40 Twisting Knee to Elbow Abmat Situps

20 Deadlifts

20 Slamballs

400M Run

20 Twisting Knee to Elbow Abmat Situps

10 Deadlifts

10 Slamballs

200M Run

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