Calisthenics – Mon, Feb 24
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 […]
Mayhem Affiliate Bodybuilding 02/24/2025
Swamp City Fitness – Mayhem Affiliate – Bodybuilding Functional Pump (Push & Pull) (Checkmark) INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be […]
Mayhem Affiliate – Running – Mon, Feb 24
Swamp City Fitness – Mayhem Affiliate – Running () Metcon (Distance) Zone 2 Run Workout 40 Minutes at Zone 2 10 Lateral Bound Jumps every 5 minutes. Details: – Push […]
Mayhem Affiliate – Teens – Mon, Feb 24
Swamp City Fitness – Mayhem Affiliate – Teens Warm-up 10:00 AMRAP 45-second Machine 10 Banded Pass Throughs 10 Alternating V-Ups 5 Hang Muscle Snatch (empty bar) 5 Snatch Push press […]
Mayhem Affiliate – Burgener Strength – Mon, Feb 24
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 – At Home – Mon, Feb 24
Swamp City Fitness – Mayhem Affiliate – At Home Warm Up (No Measure) 3 rounds: 5 Downward Dog to Upward Dog Transition 3 (per side) World’s Greatest Stretch 5 Kang […]
Mayhem Affiliate – L.I.F.E. – Mon, Feb 24
Swamp City Fitness – Mayhem Affiliate – L.I.F.E. Warm Up (No Measure) 8 Rounds of Ski or Row Rowling 100m -/+=Burpees Metcon (2 Rounds for reps) 5:00 Max cal Ski […]
Swamp City WOD – Mon, Feb 24
Swamp City Fitness – Swamp City WOD Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing 10:00 AMRAP 45 second Machine 10 Banded Pass Throughs 10 Alternating V-Ups 5 Hang […]
Swamp City WOD – Sun, Feb 23
Swamp City Fitness – Swamp City WOD Workout Option 1 Sugarloaf (Time) Freedom (RX’d) For Time: 1600m Run *Every 1:00, including 0:00 perform 8 Air Squats If athletes are unable […]
Mayhem Affiliate – At Home – Sun, Feb 23
Swamp City Fitness – Mayhem Affiliate – At Home Sunday Steps & Sunshine (Checkmark) For 30:00 go on a walk outside. Invite a friend, family member, or bring your dog. […]