Olympic Weightlifting – Thu, Mar 6
Swamp City Fitness – Olympic Weightlifting Week 10 – Day 2 Warm up 1: Banded 7s PVC pass throughs Squat hip mobilizations 2: PVC Burgener Warm Up 3: Clean & […]
Calisthenics – Thu, Mar 6
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 6
Swamp City Fitness – Olympic Weightlifting Week 10 – Day 2 Warm up 1: Banded 7s PVC pass throughs Squat hip mobilizations 2: PVC Burgener Warm Up 3: Clean & […]
Mayhem Affiliate – L.I.F.E. – Wed, Mar 5
Swamp City Fitness – Mayhem Affiliate – L.I.F.E. Warm-up 2:00 Walk -into- 10 leg swings F/B, S/S 10 yd Walk on toes,Heels,inside-outside of foot 10 PVC Good morning 10 PVC […]
Mayhem Affiliate – Pre Teens (8-12) – Wed, Mar 5
Swamp City Fitness – Mayhem Affiliate – Pre Teens (8-12) Warm-up 3 Rounds 150m Ski or Row 5 Push Ups 10 Air Squats 15 Sit Ups Metcon (Time) For Time: […]
Mayhem Affiliate Bodybuilding 03/05/2025
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 […]
Mayhem Affiliate – Running – Wed, Mar 5
Swamp City Fitness – Mayhem Affiliate – Running () Metcon (Distance) Run Workout 15 Min at Zone 2 (or RPE2-3) *Perform 15 step slow acceleration up to RPE10 every minute. […]
Mayhem Affiliate – Spin – Wed, Mar 5
Swamp City Fitness – Mayhem Affiliate – Spin Metcon (Time) Echo Bike/Bike Erg Workout Part 1: Echo Bike Workout 4 Sets 20 Sec Acceleration to RPE10 *2 minutes at RPE2 […]
Mayhem Affiliate – Burgener Strength – Wed, Mar 5
Swamp City Fitness – Mayhem Affiliate – Burgener Strength Videos (No Measure) We’re starting with the Power Snatches from here: youtu.be/VxUuUl-TWkw?t=12 and then we’re doing the DB Complex and Clean […]
Swamp City WOD – Wed, Mar 5
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 1:00 Air Bike (:30 easy, :20 mod, :10 hard) 5 Dynamic Squat Stretches […]