Announcements
5:30am Classes Return this Monday Aug 21st. Please remember to pre-register by 10pm the night before for morning classes. Please also remember to sign into every class you attend, even classes you have pre-registered for. Welcome back UF and Sante Fe Students! We hope you had a great summer and let’s get back to work ??
Swamp City Fitness – Swamp City WOD
Warm Up
800M Row
10 Beat Swings
10 Squats
10 Lunges
2 Slow and Lows
3 Quad Stretch Toe Touches
10 Beat Swings
20 Sec Calf Stretch (each leg)
10 Cossack Squats
20 Skater Hops
Strength
Week 5 of 6
Back Squats 7 Reps of the Following:
2 Rounds @ 55% of 1RM
2 Rounds @ 65% of 1RM
2 Rounds @ 75% of 1RM
Superset the Following:
14 Single Leg Calf Raises (KB or DB)
14 Hex/Trap Bar Shrugs or KB Shrugs
ME DB or EZ Bar Tricep Ext
Note: Start with Squats, End with Squats. The superset work is only 5 rounds.
Zeus (Time)
3 Rounds For Time:
30 Wall Ball Shots (20/14 lb)
30 Sumo Deadlift High-Pull (75/55 lb)
30 Box Jump (20 in)
30 Push Presses (75/55 lb)
30 calorie Row
30 Push-Ups
10 Back Squats (bodyweight)
In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011
To learn more about Zeus click here
