Mayhem Affiliate – At Home – Thu, Mar 13
Swamp City Fitness – Mayhem Affiliate – At Home Warm Up (No Measure) Hinshaw Warm Up Athletes Notes Hinshaw Warm Up () Bodyweight and Minimal: Strength (3 Rounds for reps) […]
Calisthenics – Thu, Mar 13
Swamp City Fitness – Calisthenics Warm Up Walk in place x5-10 reps each side Jog in place x5-10 reps each side Jog down the gym and back x1 lap 2 […]
Olympic Weightlifting – Thu, Mar 13
Swamp City Fitness – Olympic Weightlifting Week 11 – Day 2 Warm up 1: Banded 7s PVC pass throughs Squat hip mobilizations 2: PVC Burgener Warm Up 3: Clean & […]
Mayhem Affiliate – Monthly Challenge – Thu, Mar 13
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. – Wed, Mar 12
Swamp City Fitness – Mayhem Affiliate – L.I.F.E. Warm up Assault bike 8 rounds :20 work/:10 rest -Into- 5 mins 10 Heel to toe rock 5 Box step ups R/L […]
Swamp City WOD – Wed, Mar 12
Announcements NO 6PM CLASS WEDNESDAY MARCH 12TH Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 15 Glute Bridges 10 Banded Good […]
Mayhem Affiliate – Burgener Strength – Wed, Mar 12
Swamp City Fitness – Mayhem Affiliate – Burgener Strength Videos (No Measure) We’re starting with the DB Complex and Snatches from here: youtu.be/jIMyyH-VZ3c?t=9 and then we’re doing the Power Clean […]
Mayhem Affiliate – Running – Wed, Mar 12
Swamp City Fitness – Mayhem Affiliate – Running () Metcon (Time) Run Workout 500m at RPE5, 90 Sec at RPE2 500m at RPE5, 90 Sec Rest, 4x (100m at RPE8, […]
Mayhem Affiliate – Spin – Wed, Mar 12
Swamp City Fitness – Mayhem Affiliate – Spin Metcon (Distance) Bike Erg Workout Warm-Up 2 Min from RPE 3 to RPE 5 2 Min from RPE 5 to RPE 7 […]
Mayhem Affiliate Bodybuilding 03/12/2025
Swamp City Fitness – Mayhem Affiliate – Bodybuilding Functional Pump (Legs & Core) (Checkmark) INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be […]