Mayhem Affiliate – Pre Teens (8-12) – Fri, Mar 14
Swamp City Fitness – Mayhem Affiliate – Pre Teens (8-12) Warm-up 3 Rounds 400m Bike 10 Squats 5 Push Ups 10 Sit Ups Skill Thruster We will review thrusters for […]
Swamp City WOD – Fri, Mar 14
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Jog -into- 2 sets: 10 Banded Pass Throughs 10 Dynamic Squat Stretches -into- 2 […]
Mayhem Affiliate Bodybuilding 03/14/2025
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 […]
Mayhem Affiliate – At Home – Fri, Mar 14
Swamp City Fitness – Mayhem Affiliate – At Home Warm Up (No Measure) 3 Rounds: 5/side Elbow to Floor Stretch 3 Push Up to Downward Dog 5/side Bird Dog :15 […]
Mayhem Affiliate – Monthly Challenge – Fri, Mar 14
Swamp City Fitness – Mayhem Affiliate – Monthly Challenge March Row/Ski Challenge (No Measure) March Row/Ski Challenge Every week in March (March 2nd to March 29th), perform a 1,000M Row […]
Mayhem Affiliate – L.I.F.E. – Thu, Mar 13
Swamp City Fitness – Mayhem Affiliate – L.I.F.E. Warm-up 8:00 AMRAP :30 Row 5 PVC Pass Throughs/Around World r/l 5 PVC Thrusters 5 Plate G2O 5 Floor Plate Press Metcon […]
Swamp City WOD – Thu, Mar 13
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 1:00 Row 1:00 Ski (or up-downs) 1:00 Air Bike (slow-moderate pacing) 5 Shoulder […]
Mayhem Affiliate Bodybuilding 03/13/2025
Swamp City Fitness – Mayhem Affiliate – Bodybuilding () Thursday Overview (No Measure) Thursdays in Mayhem Bodybuilding normally include a monostructural (cardio) section and a metabolic conditioning (metcon) section. Both […]
Mayhem Affiliate – Endurance – Thu, Mar 13
Swamp City Fitness – Mayhem Affiliate – Endurance Metcon (AMRAP – Rounds and Reps) Teams of 2 20:00 AMRAP P1: max distance bike erg P2: 20 yd sled push 3×45 […]
Mayhem Affiliate – Teens – Thu, Mar 13
Swamp City Fitness – Mayhem Affiliate – Teens Warm-up 2 sets: 1:00 Row 1:00 Ski 1:00 Bike (slow-moderate pacing) Metcon (2 Rounds for time) 2 sets (Every 12:00) 16-12-8 Calorie […]