Mayhem Affiliate – L.I.F.E. – Fri, Feb 28
Swamp City Fitness – Mayhem Affiliate – L.I.F.E. Warm Up (No Measure) 6 mins Amrap :30 sec Bike Erg or Air Bike 5 Sandbag Squats (light) or Dball/Medball Squats :30 […]
Swamp City WOD – Fri, Feb 28
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 10 Banded Pull Aparts 10 Roll and Reach 5 Dynamic Squat Stretches 5 […]
“Hammer Time” – Thu, Feb 27
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 – Endurance – Thu, Feb 27
Swamp City Fitness – Mayhem Affiliate – Endurance Metcon (Time) Teams of 2 1600m run Then 8 rounds (4 rounds each) 8 alt. DB snatches 70/50 8 wtd. Burpees 1200m […]
Mayhem Affiliate – Teens – Thu, Feb 27
Swamp City Fitness – Mayhem Affiliate – Teens Warm-up Banded 7’s -into- 8:00 AMRAP 1:00 Row 10 Deadbugs 5 Bench Press (empty bar) 10 Ring Rows Bench Press (5 sets: […]
Mayhem Affiliate Bodybuilding 02/27/2025
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, Feb 27
Swamp City Fitness – Mayhem Affiliate – At Home Warm Up (No Measure) AMRAP 4 10 Alternating Calf Stretch :15 seconds Calf Raises :30 seconds Slow Line Hops Athletes Notes […]
Mayhem Affiliate – L.I.F.E. – Thu, Feb 27
Swamp City Fitness – Mayhem Affiliate – L.I.F.E. Warm Up (No Measure) 7 Rounds :30 Air Bike 1 Banded 7 Exercise 2 Push Ups 3 Air Squats Metcon (Calories) 8 […]
Swamp City WOD – Thu, Feb 27
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 1:00 Row 10 Deadbugs 5 Bench Press (empty bar) 10 […]
Calisthenics – Thu, Feb 27
Swamp City Fitness – Calisthenics Warm-Up Jog in place x5-15 reps each side Side to sides x5-10 reps each side High knees x5-10 reps each side Inside ankle taps x5-10 […]