Mayhem Affiliate – L.I.F.E. – Mon, Mar 10
Swamp City Fitness – Mayhem Affiliate – L.I.F.E. Warm-up 3 sets: 1:00 Machine 10 Banded Air Squats 5 Suitcase Deadlift (each) 5 Single Arm bent over Dumbbell Row (each) Metcon […]
Swamp City WOD – Mon, Mar 10
Swamp City Fitness – Swamp City WOD Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Banded 7s into 8:00 AMRAP 30 seconds Jump Rope 5 Half Kneeling Single Arm Dumbbell Press […]
Mayhem Affiliate – Burgener Strength – Mon, Mar 10
Swamp City Fitness – Mayhem Affiliate – Burgener Strength Videos (No Measure) We’re starting with the Snatch Push Press + OHS and Snatch Balance from here: youtu.be/z4Oj341AfTE?t=10 and then we’re […]
Mayhem Affiliate – Running – Mon, Mar 10
Swamp City Fitness – Mayhem Affiliate – Running () Metcon (Distance) Run Workout 40 Minutes at Zone 1 *Every 4 minute do 12 Weighted Split Jump (2×35/25lb, 6 per side) […]
Mayhem Affiliate – Teens – Mon, Mar 10
Swamp City Fitness – Mayhem Affiliate – Teens Warm up Banded 7’s into 8:00 AMRAP 30-second Jump Rope 5 Half Kneeling Single-Arm Dumbbell Press (each) 10 Walking Lunge Steps 1 […]
Mayhem Affiliate Bodybuilding 03/10/2025
Swamp City Fitness – Mayhem Affiliate – Bodybuilding Functional Pump (Push & Pull) (Checkmark) INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be […]
Mayhem Affiliate – At Home – Mon, Mar 10
Swamp City Fitness – Mayhem Affiliate – At Home Warm Up (No Measure) 5:00 AMRAP 3 Dynamic Squat Stretch 3 Cat Cow 3 Downward Dog to Upward Dog 3 Sit […]
Calisthenics – Mon, Mar 10
Swamp City Fitness – Calisthenics Warm up Front to back steps x8 reps each Jog down the hall and back x1 lap Out to in steps x8 reps each side […]
Swamp City WOD – Sun, Mar 9
Swamp City Fitness – Swamp City WOD Workout Option 1 Bulldawgs (Checkmark) Freedom (RX’d) 16:00 EMOM Even minutes: 3 Wall Walks + 10 V-Ups Odd minutes: 16 Jumping Split Lunges […]
Mayhem Affiliate – Monthly Challenge – Sun, Mar 9
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 […]