Mayhem Affiliate – At Home – Sat, Mar 22
Swamp City Fitness – Mayhem Affiliate – At Home Warm Up (No Measure) 2 rounds: 4 Alternating Crab Reach 5 (per side) Single Leg RDL :15 Glute March 3 Downward […]
Mayhem Affiliate Bodybuilding 03/22/2025
Swamp City Fitness – Mayhem Affiliate – Bodybuilding () Bodybuilding RPE Scale RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended […]
Mayhem Affiliate – Burgener Strength – Sat, Mar 22
Swamp City Fitness – Mayhem Affiliate – Burgener Strength () Warm Up (No Measure) 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. […]
Swamp City WOD – Sat, Mar 22
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets: 1:00 Bike 1:00 Row 1:00 Ski -Build up in pace each time through- […]
Olympic Weightlifting – Sat, Mar 22
Swamp City Fitness – Olympic Weightlifting Week 12 – Day 3 Warm up 1: Banded 7s PVC pass throughs Squat hip mobilizations 2: PVC Burgener Warm Up 3: Warm Up- […]
Mayhem Affiliate – Pre Teens (8-12) – Fri, Mar 21
Swamp City Fitness – Mayhem Affiliate – Pre Teens (8-12) Warm-up 4 sets 200m ski 10 PVC Press 7 Push Ups 10 Squats Skill Wall walks we are working on […]
Mayhem Affiliate – At Home – Fri, Mar 21
Swamp City Fitness – Mayhem Affiliate – At Home Warm Up (No Measure) 3 rounds: 10 Pike Shoulder Taps 3 Push Up to Down Dog 1 Wall Walk or Pike […]
Mayhem Affiliate Bodybuilding 03/21/2025
Swamp City Fitness – Mayhem Affiliate – Bodybuilding Functional Pump (Shoulders & Arms) (Checkmark) INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be […]
Swamp City WOD – Fri, Mar 21
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo + Banded 7s -into- 10:00 AMRAP 5 Inchworms 5 Kip Swings 5 Single […]
Mayhem Affiliate – L.I.F.E. – Fri, Mar 21
Swamp City Fitness – Mayhem Affiliate – L.I.F.E. Warm-up 8 mins 10 Jump rope/plate taps/JJ 1 Wall Walk/ 10′ bear crawl 5 Light weight Dumbbell snatch 10 Overhead Lunge 5 […]