Swamp City WOD – Sun, Mar 2
Swamp City Fitness – Swamp City WOD Workout Option 1 Helm’s Deep (Time) Freedom (RX’d) For Time: 100/80 Calorie Air Bike 100 Sit Ups Independence For Time: 80/65 Calorie Air […]
Mayhem Affiliate – Burgener Strength – Sat, Mar 1
Swamp City Fitness – Mayhem Affiliate – Burgener Strength () Warm Up (No Measure) 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. […]
Mayhem Affiliate Bodybuilding 03/01/2025
Swamp City Fitness – Mayhem Affiliate – Bodybuilding () Bodybuilding RPE Scale RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended […]
Swamp City WOD – Sat, Mar 1
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 rounds 1:00 Air Bike 1:00 Row 1:00 Run (Or 50ft Shuttle Runs) 1:00 Ski […]
Mayhem Affiliate – At Home – Sat, Mar 1
Swamp City Fitness – Mayhem Affiliate – At Home Warm Up (No Measure) 2-3 Rounds: 5 Forward Arm Circles 5 Reverse Arm Circles 10 Scap Push Up 5 Dynamic Squat […]
Olympic Weightlifting – Sat, Mar 1
Swamp City Fitness – Olympic Weightlifting Week 9 – Day 3 Warm up 1: Banded 7s PVC pass throughs Squat hip mobilizations 2: PVC Burgener Warm Up 3: Warm Up- […]
“Hammer Time” – Fri, Feb 28
Swamp City Fitness – “Hammer Time” Hammer Time AOC 3 Rounds for time 6 OVER HEAD MACE STRIKES 3/3 6 LOW MACE STRIKES 3/3 6 LOW HIGH MACE STRIKES 3/3 […]
Mayhem Affiliate – Pre Teens (8-12) – Fri, Feb 28
Swamp City Fitness – Mayhem Affiliate – Pre Teens (8-12) Warm up 4 Sets 200m Run 10 PVC Deadlifts 5 Push Ups Skill Deadlifts Adding a little more weight today […]
Mayhem Affiliate Bodybuilding 02/28/2025
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, Feb 28
Swamp City Fitness – Mayhem Affiliate – At Home Warm Up (No Measure) 3 Rounds: 5 Push Up to Downward Dog :15 seconds (per side) Fragon Stretch 5 X-Jumps Athletes […]