Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2 sets
10 Cossack Squats
10 Banded Shoulder Press
-into-
8:00 AMRAP
30-second Air Bike (easy-moderate)
3 Muscle Cleans (empty bar)
3 Hang Power Cleans (empty bar)
3 Front Squats (empty bar)
3 Push Press (empty bar)
5 Roll and Reach
10 Bird Dogs
2. Strength
Every 1:00 (10:00)
1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk @70-75% of 1RM Clean
-into-
3×3 Clean Grip Deadlifts @80-90% of 1RM Clean
3. Workout Prep
1 set:
5/4 Calorie Bike (at workout pace)
2 Dumbbell Deadlifts
2 Dumbbell Hang Power Cleans
2 Dumbbell Shoulder to Overhead
Strength/Accessory
Power Clean + Hang Squat Clean + Push Jerk
Every 1:00 (10:00)
1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk @70-75% of 1RM Clean
After the 10 minutes are complete, add weight and finish with:
3×3 Clean Grip Deadlifts @80-90% of 1RM Clean
-rest 60 seconds between sets-
Clean Grip Deadlift
Workout
Numbuh Two (Time)
Freedom (RX’d)
21-18-15-12-9-6
Calorie Air Bike
Dumbbell Deadlifts (50s/35s)
Dumbbell Hang Power Cleans (50s/35s)
Dumbbell Shoulder to Overhead (50s/35s)
(Women’s Calories: 16-14-12-10-8-6)
(KG conv: 22.5/15 DBs)
Independence
18-15-12-9-6-3
Calorie Air Bike
Dumbbell Deadlifts (35s/25s)
Dumbbell Hang Power Cleans (35s/25s)
Dumbbell Shoulder to Overhead (35s/25s)
(Womens Calories: 15-12-9-7-5-3)
(KG conv: 15/10 DBs)
Liberty
14-12-10-8-6-4
Calorie Air Bike
Dumbbell Deadlifts (light)
Dumbbell Hang Power Cleans (light)
Dumbbell Shoulder to Overhead (light)
(Womens Calories: 12-10-8-6-4-2)
Target time: 15-17:00
Time cap: 18:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
20x Shoo the Cat
20x 90/90 Rotations
2x 10 Shoulder Extension Bridges
4x 5 Quad Foam Rolling (each leg)
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.
Shoo the Cat
90/90 Rotations
Shoulder Extension Bridges
Quad Foam Rolling