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Christmas Party Friday 13th
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Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Crossover Symmetry or Banded 7s
-into-
3 sets:
30-second Air Bike (build in pace)
5 Dumbbell Bench Press (light)
5 Hand Release Push Ups (knees)
5 Bench Dumbbell Fly (light)
2. Strength
“Shock Method”
4 sets:
6 Bench Press (Heavy)
12 Push Ups
25 Bench Dumbbell Fly (light)
-Rest 2:00–2:30 between sets-
3. Workout Prep
2 sets:
5/4 Calorie Air Bike (build in pace)
Shock Method (Press) (4 Rounds for weight)
“Shock Method”
4 sets:
6 Bench Press (Heavy)
12 Push Ups
25 Bench Dumbbell Fly (light)
-Rest 2:00 to 2:30 between sets-
Score = weight of the Bench Press. You can increase weight or stay the same across all 4 sets.
Strength/Accessory
Focaccia (Time)
Freedom (RX’d)
Teams of 2
5 sets (each/1:1)
30/24 Calorie Air Bike
The goal is to complete each set in under 2 minutes. In set one, consider stopping at 1:30 and setting that as your calorie goal for all sets, if you don’t think you’ll reach 30/24 each round.
Independence
Teams of 2
5 sets (each/1:1)
25/20 Calorie Air Bike
Liberty
Teams of 2
5 sets (each/1:1)
20/16 Calorie Air Bike
Target time each set: 1:30-1:50
Time cap each set: 2 minutes
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 1 Minute Couch Stretch
2x 1 Minute Calf Pumps
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
Calf Pumps