Tuesdays, Man… May 11, 2021

Author: SCFOn: May 11Categories: No Comments
Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run 10 beat swings 5 berzerker lunges 20 KBS 20 KB goblet squats 20 KB RDL 10 kipping beat swings :45 ankle stretch each leg 400m run Weightlifting Front Squats Take 15 minutes to work up...
Read More

Monday Madness, May 10, 2021

Author: SCFOn: May 10Categories: No Comments
Swamp City Fitness – All Day Swamp City WOD Warm-up 60 Jumping Jacks 10 no push up burpees 10 beat swings 15m bear crawl 15m quad stretch toe touch 40 Jumping Jacks 10 empty BB good mornings 10 empty BB thrusters 20 jumping jacks 10 empty BB RDLs...
Read More

5/10 core

Author: SCFOn: May 10Categories: No Comments
Swamp City Fitness – Additional Abs Conditioning Core Tabata! :20 on/:10 off-4 rounds each movement Hollow Hold Leg raises over object Plank Hold Supermans Windshield Wipers
Read More

5/7 Core

Author: SCFOn: May 07Categories: No Comments
Swamp City Fitness – Additional Abs Conditioning Core Chipper 1 minute center plank 20 leg lifts :30 left side plank 20 v-ups or tuck-ups :30 right side plank 40 supermans 50 plank jacks 60 spiderman plank exercise (can be done on elbows or push-up...
Read More

Murph is Coming, May 7, 2021

Author: SCFOn: May 07Categories: No Comments
Swamp City Fitness – All Day Swamp City WOD Warm-up 400m run 10 beat swings 30 lateral hops over a line 30 jumping jacks 5 slow and lows 5 burpee broad jumps 20 skater hops 20 air squats 10 kipping beat swings 10 push ups 10 ring rows Weightlifting...
Read More

Thirsty Thursday, May 6, 2021

Author: SCFOn: May 06Categories: No Comments
Swamp City Fitness – All Day Swamp City WOD Warm-up 15m inch worm 15m spiderman crawl 10 beat swings 10 lemon squeezers 15m duck walk 15m burpee broad jump 10 kipping beat swings 10 downward dog pike push up with leg kick :30 center plank hold :30...
Read More

CINCO DE MAYO, May 5, 2021

Author: SCFOn: May 05Categories: No Comments
Swamp City Fitness – All Day Swamp City WOD Warm-up 600m run 10 BB strict press 60 DU or 120 SU 10 BB good mornings 60 DU or 120 SU 10 kipping beat swings 600m run Weightlifting Strength-Week 2 Day 2 Strict Press Set 1: 3 reps @ 70% Set 2: 3...
Read More

Turn Up Tuesday, May 4, 2021

Author: SCFOn: May 04Categories: No Comments
Swamp City Fitness – All Day Swamp City WOD Warm-up 15m perfect stretch 15m Samson stretch 4 quad stretch toe touch 5 berzerker lunges :10 hang from the bar Wrist Stretches THEN 2 rounds 10 RDLs 10 hang muscle cleans 10 front squats 10 strict press...
Read More

Not The Monday Blues, May 3, 2021

Author: SCFOn: May 03Categories: No Comments
Swamp City Fitness – All Day Swamp City WOD Warm-up PVC Routine 10 beat swings 15m inchworm with push up 15m bear crawl 10 kipping beat swings 10 BB RDL 10 BB good mornings 10 lemon squeezers 3 rig raises-narrow grip :30 calf stretch on rig each...
Read More