Swamp City WOD – Fri, Mar 7
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 2x50ft Shuttle Run 10 Walking Lunge Arms Extended Overhead 10 Deadbugs 5 […]
Mayhem Affiliate – Monthly Challenge – Fri, Mar 7
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 – At Home – Fri, Mar 7
Swamp City Fitness – Mayhem Affiliate – At Home Warm Up (No Measure) 2-3 Rounds 10 Scap Push Up 5 (per side) World’s Greatest Stretch :15 (per side) Single Leg […]
Mayhem Affiliate – L.I.F.E. – Thu, Mar 6
Swamp City Fitness – Mayhem Affiliate – L.I.F.E. Warm-up 2 Rounds 1:00 Row 1:00 Bike Erg 1:00 Ski Erg Metcon (Time) Teams of 4 10,000/8000m Bike Erg 5000/4000m Row 5000/4000m […]
Mayhem Affiliate – Endurance – Thu, Mar 6
Swamp City Fitness – Mayhem Affiliate – Endurance Metcon (Time) 50/40 Calorie Air Bike 40 Kettlebell swings (53/35) 40 yd walking lunge with kettlebell 40/32 Calorie Row 30 Kettlebell swings […]
Mayhem Affiliate – Teens – Thu, Mar 6
Swamp City Fitness – Mayhem Affiliate – Teens Warm-up Burgener Warm Up + Skill Transfer: * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each […]
Mayhem Affiliate Bodybuilding 03/06/2025
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 […]
Swamp City WOD – Thu, Mar 6
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up + Skill Transfer: * 10 minutes with a PVC or Empty Barbell […]
Mayhem Affiliate – Monthly Challenge – Thu, Mar 6
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 – At Home – Thu, Mar 6
Swamp City Fitness – Mayhem Affiliate – At Home Warm Up (No Measure) Hinshaw Warm Up then 2 rounds: :15 Plank Shoulder Taps 3 (per side) Bodyweight Renegade Row Athletes […]