Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Hip Halo Warm Up + Banded 7’s -into- 3 sets: 10 Deadbugs […]
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 8:00 AMRAP 10 Alternating V-Ups 5 Dumbbell Hang Power Cleans (light) 10 […]
Hey there, fitness warriors and weekend warriors alike! We’re pumped to bring you the latest scoop straight from the heart of Gainesville’s functional fitness scene. As your go-to spot for […]
Swamp City Fitness – Swamp City WOD Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Air Bike -into- 8:00 AMRAP 10 Banded Good Mornings 10 Box Step Ups 10 Deadbug […]
Swamp City Fitness – Swamp City WOD Workout Option 1 Jelly-Filled (Time) Freedom (RX’d) 10-9-8-7-6-5-4-3-2-1 Shuttle Runs 6 Line Facing Burpees after each round Each shuttle run rep is 25 […]
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Bike Erg or Air Bike -into- 10:00 AMRAP 30-second Single Unders 10 Banded Pass […]
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 8:00 AMRAP 10 V-Ups 10 Supinated Ring Rows 10 Single Arm Dumbbell […]