Swamp City Fitness – Swamp City WOD
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
2 sets
10 Banded Fire Hydrants (each)
10 Banded Kick Backs (each)
10 Banded Glute Bridges
-into-
6:00 AMRAP
30-second Air Bike (build up in pace)
5 Deadlifts (empty bar- build across sets)
5 Updowns to Seal Pose
4 Box Step Ups
2. Strength Prep
5 Deadlifts x 5 sets @65% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
3. Workout Prep
1 set:
5/4 Calorie Air Bike (at workout pace)
2 Burpee Box Get Overs
Strength/Accessory
Deadlift
5 Deadlifts x 5 sets @65% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Workout
Granny Smith (2 Rounds for reps)
Freedom (RX’d)
2 sets:
2 Rounds
1:00 Max Calorie Air Bike
1:00 Max Burpee Box Get Over (30/24)
-rest 2:00 between sets-
Independence
2 sets:
2 Rounds
1:00 Max Calorie Air Bike
1:00 Max Burpee Box Get Over (24/20)
-rest 2:00 between sets-
Liberty
2 sets:
2 Rounds
1:00 Max Calorie Air Bike
1:00 Max Up Downs Box Step Ups (20/16)
-rest 2:00 between sets-
Target number of reps each set:
Air Bike: 16/13+ Calories
Burpee Box Get Overs: 12+ reps
Minimum number of reps before scaling:
Air Bike: 14/11 Calories
Burpee Box Get Overs: 9 reps
Gymnastics/Core
Cooldown/Mobility
Gymnastics: Core Conditioning (Day 1) (Time)
Advanced:
Accumulate 50 Plank Pull Throughs [35/25 Dumbbell]
Every minute, complete 5 Superman Pulses
Intermediate:
Accumulate 50 Plank Pull Throughs [25/15 Dumbbell]
Every minute, complete 5 Superman Pulses
Novice:
Accumulate 30 Plank Pull Throughs [25/15 Dumbbell]
Every minute, complete 5 Superman Pulses
***TIME CAP FOR ALL 7 minutes
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose