Blog

Clean and Jerk Day

Swamp City Fitness – Olympic Weightlifting Warm-up PVC routine, 10 reps of each: pass through, around the world, behind the neck press, overhead squat Burgener Warm Up (synchro- everyone together, 5 each position) Clean Primer: 2 lift off 2 muscle...
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Tuesday 9-11 Remembrance

Swamp City Fitness – Swamp City WOD Warm-up 40 Jumping Jacks 4 Stationary Inchworms Assualt Bike (15/12) 10M Samson Stretches 4 Slow and Lows 4 Quad Stretch Toe Touches (each leg) 10M Froggers 10M Burpee Broad Jumps 10 Beat Swings Metcon 9-11 Partner...
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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...
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Disney+ Release Day 9/8/22

Swamp City Fitness – Swamp City WOD Warm-up Love & Thunder 400M Row 16min AMRAP Thor’s Hammer 5 Stationary Breakdance Inchworms 20/25/30 Strongman Farmers Carries (30/15) 12 Squeezy Clips 2 Up Downs on Rope 10 Jumping Squats Skill Cars...
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Bonfire Tonight!! 9/2/22

Swamp City Fitness – Swamp City WOD Warm-up 40 Dubs or 80 Singles 10 Sec Hang 10M Samson Stretch 40 Dubs or 80 Singles 10M Froggers 10M Quad Stretch Toe Touch 40 Dubs or 80 Singles 10 Beat Swings 4 Snatch Grip Rig Raises 8 Cossack Squats (4 each...
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