“Hammer Time” – Tue, Feb 25
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 – Tue, Feb 25
Swamp City Fitness – Mayhem Affiliate – Endurance Metcon (Time) 10,000/8,000m Bike Erg or 300/240 cal Air Bike Every 2:00, including 0:00 4 Single DB Overhead Lunges 4 Single DB […]
Mayhem Affiliate – Teens – Tue, Feb 25
Swamp City Fitness – Mayhem Affiliate – Teens Warm-up Hip Halo Warm Up -into- 8:00 AMRAP 10 Deadbugs 10 Cossack Squats 10 Kip Swings 3 Broad Jumps 3 Front Squats […]
Mayhem Affiliate Bodybuilding 02/25/2025
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 […]
Mayhem Affiliate – At Home – Tue, Feb 25
Swamp City Fitness – Mayhem Affiliate – At Home Warm Up (No Measure) 5:00 AMRAP 5 (per side) Plank Shoulder Taps 3 Push Up 10 Samson Lunge 3 No Push […]
Mayhem Affiliate – L.I.F.E. – Tue, Feb 25
Swamp City Fitness – Mayhem Affiliate – L.I.F.E. Warm Up (No Measure) 8:00 Clock :30 Row 3 PVC Pass Throughs/Around World r/l 3 PVC Thrusters 3 Inchworms 3 Alt. V-Ups […]
Swamp City WOD – Tue, Feb 25
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 8:00 AMRAP 10 Deadbugs 10 Cossack Squats 10 Kip Swings […]
Calisthenics – Tue, Feb 25
Swamp City Fitness – Calisthenics Warm-Up Walk in place x5-15 reps each side Jog in place x5-15 reps each side 1-2 sets Wrist rotations on one leg x5-10 reps each […]
Olympic Weightlifting – Tue, Feb 25
Swamp City Fitness – Olympic Weightlifting Week 9 – Day 1 Warm up 1: Banded 7s PVC pass throughs Squat hip mobilizations 2: PVC Burgener Warm Up 3: Snatch Warm […]
“Hammer Time” – Mon, Feb 24
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 […]