Mayhem Affiliate – Pre Teens (8-12) – Fri, Mar 28
Swamp City Fitness – Mayhem Affiliate – Pre Teens (8-12) Warm-up 3 sets: 1:00 Row 5 Ring Rows 5 Inch Worms 10 Roll and Reach Skill Power Clean string pull […]
Mayhem Affiliate Bodybuilding 03/28/2025
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 28
Swamp City Fitness – Mayhem Affiliate – At Home Warm Up (No Measure) AMRAP 4 10 Alternating Calf Stretch :15 Calf Raises :30 Butt Kicks 4 Plank Shoulder Tap + […]
Swamp City WOD – Fri, Mar 28
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes […]
Mayhem Affiliate – Monthly Challenge – Thu, Mar 27
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 – Endurance – Thu, Mar 27
Swamp City Fitness – Mayhem Affiliate – Endurance Metcon (Time) Run, ski, run! *We’re going to touch on lactic threshold and HR today* Run 1.5/1.2 miles Ski 1500/1200m Run 1.5/1.2 […]
Mayhem Affiliate – Teens – Thu, Mar 27
Swamp City Fitness – Mayhem Affiliate – Teens Warm up Banded 7s -into- 8:00 AMRAP 30-second Jump Rope 10 Single Arm Dumbbell Upright Row (each) 5 Bench Press (empty bar-build […]
Mayhem Affiliate Bodybuilding 03/27/2025
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 – At Home – Thu, Mar 27
Swamp City Fitness – Mayhem Affiliate – At Home Warm Up (No Measure) 5:00 AMRAP 3 (per side) Squat with Thoracic Rotation :20 Supermans 3 Downward Dog to Upward Dog […]
Swamp City WOD – Thu, Mar 27
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 30-second Jump Rope 10 Single Arm Dumbbell Upright Row (each) […]