Olympic Weightlifting – Thu, Feb 27
Swamp City Fitness – Olympic Weightlifting Week 9 – Day 2 Warm up 1: Banded 7s PVC pass throughs Squat hip mobilizations 2: PVC Burgener Warm Up 3: Clean & […]
“Hammer Time” – Wed, Feb 26
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) – Wed, Feb 26
Swamp City Fitness – Mayhem Affiliate – Pre Teens (8-12) Warm-up 6 Minute AMRAP 5- Tuck Jumps 10- Lunges 20- Russian Twists Skill Starting on deadlifts this week – PVC […]
Mayhem Affiliate – Burgener Strength – Wed, Feb 26
Swamp City Fitness – Mayhem Affiliate – Burgener Strength Videos (No Measure) We’re starting with the DB Complex and Snatches from here: youtu.be/HTSvI21sObQ?t=9 and then we’re doing the Power Clean […]
Mayhem Affiliate – Running – Wed, Feb 26
Swamp City Fitness – Mayhem Affiliate – Running () Metcon (Time) 1 Mile (or 8 Min) at RPE3 -Rest 2 Min- 2 Sets 2x (30m Acceleration, 30 Sec Walk) *200m […]
Mayhem Affiliate – Spin – Wed, Feb 26
Swamp City Fitness – Mayhem Affiliate – Spin Metcon (Time) Echo Bike and Bike Erg Workout Part 1: Echo Bike Workout 4 Sets: 25 Second Gradual acceleration to peak watts. […]
Mayhem Affiliate Bodybuilding 02/26/2025
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 – At Home – Wed, Feb 26
Swamp City Fitness – Mayhem Affiliate – At Home Warm Up (No Measure) 2-3 Rounds: :30 seconds Glute March 5 (per side) Clamshell Hip Thrust 10 Deadbug Athletes Notes Glute […]
Mayhem Affiliate – L.I.F.E. – Wed, Feb 26
Swamp City Fitness – Mayhem Affiliate – L.I.F.E. Warm Up (No Measure) 8 mins 10 cal on bike erg or air bike 5 air squats 5 wall ball shots 10 […]
Swamp City WOD – Wed, Feb 26
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 6:00 AMRAP 30-second Bike 3 Inchworms 5 Dynamic Squat Stretches 5 Russian Kettlebell Swings 5 […]