“Hammer Time” – Sat, Feb 22
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 […]
Swamp City WOD – Sat, Feb 22
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Row -into- 8:00 AMRAP 5 Roll and Reach 3 Inchworms 5 Muscle Cleans (empty […]
Mayhem Affiliate Bodybuilding 02/22/2025
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 – Burgener Strength – Sat, Feb 22
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 – Sat, Feb 22
Swamp City Fitness – Mayhem Affiliate – At Home Warm Up (No Measure) 2 rounds: 5 Air Squat 5 (per side) Worlds Greatest Stretch 10 Mountain Climbers Athletes Notes Air […]
Olympic Weightlifting – Sat, Feb 22
Swamp City Fitness – Olympic Weightlifting Week 8 – 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 21
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 […]
Swamp City WOD – Fri, Feb 21
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s + Hip Halo -into- 8:00 AMRAP 5 Kip Swings 5 Ring Rows 5 […]
Mayhem Affiliate Bodybuilding 02/21/2025
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 21
Swamp City Fitness – Mayhem Affiliate – At Home Warm Up (No Measure) 2 rounds: 4 Alternating Crab Reach 5 (per side) Single Leg RDL :15 Glute March 3 Downward […]