Swamp City Fitness – Swamp City WOD
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
5 Roll and Reach
3 Inch Worms
5 Clean Grip Deadlifts (empty bar)
5 Hang Muscle Cleans (empty bar)
5 Hang Power Cleans (empty bar)
2. Strength
6 sets:
4 Clean Grip Deadlifts + 2 Hang Power Cleans (Build in weight)
-Complete one set every 1:45-
3. Workout Prep
3 sets:
5/4 Calorie Air Bike
2 Clean and Jerks (build up to second weight)
Strength/Accessory
Clean Deadlift + Hang Power Clean
6 sets:
4 Clean Grip Deadlifts + 2 Hang Power Cleans (Build in weight)
-Complete a set every 1:45-
Workout
Despicable Me (3 Rounds for time)
Freedom (RX’d)
3 Rounds
12/10 Calorie Air Bike
9 Clean and Jerks (95/65)
-rest 3:00-
3 Rounds
10/8 Calorie Air Bike
6 Clean and Jerks (135/95)
-rest 3:00-
3 Rounds
8/7 Calorie Air Bike
3 Clean and Jerks (185/125)
** There is a 6 minute time cap in each section.
(KG conv: CJ1 – 42.5/30, CJ2 – 60/42.5, CJ3 – 85/57.5)
Independence
3 Rounds
12/10 Calorie Air Bike
9 Clean and Jerks (75/55)
-rest 3:00-
3 Rounds
10/8 Calorie Air Bike
6 Clean and Jerks (115/80)
-rest 3:00-
3 Rounds
8/7 Calorie Air Bike
3 Clean and Jerks (155/105)
(KG conv: CJ1 – 35/25, CJ2 – 52.5/35, CJ3 – 70/47.5)
Liberty
3 Rounds
10/8 Calorie Air Bike
9 Dumbbell Clean and Push Press (Light)
-rest 3:00-
3 Rounds
8/7 Calorie Air Bike
6 Dumbbell Clean and Push Press (Light)
-rest 3:00-
3 Rounds
6/5 Calorie Air Bike
3 Dumbbell Clean and Push Press (Light)
Target time each set:
Set 1: 4-5 minutes
Set 2: 4-5 minutes
Set 3: 3-4 minutes
Time cap each set: 6 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
1 Minute Adductor Rockbacks
1 Minute Posterior Shoulder Smash
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Couch Stretch
Adductor Rockbacks
Posterior Shoulder Smash
