“Hammer Time” – Thu, Feb 20
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 – Thu, Feb 20
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 10:00 AMRAP 2x50ft Shuttle Run 5 Inchworms 5 Snatch Grip Deadlift (empty […]
Mayhem Affiliate Bodybuilding 02/20/2025
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 – Teens – Thu, Feb 20
Swamp City Fitness – Mayhem Affiliate – Teens Warm-up Banded 7s -into- 10:00 AMRAP 2x50ft Shuttle Run 5 Inchworms 5 Snatch Grip Deadlift (empty bar) 4 Hang Muscle Snatch (empty […]
Mayhem Affiliate – At Home – Thu, Feb 20
Swamp City Fitness – Mayhem Affiliate – At Home Warm Up (No Measure) 3 rounds: 5 (per side) Alternating Single Leg Calf Raise 5 Runners Crunch 10 Jumping Jacks Athletes […]
Olympic Weightlifting – Thu, Feb 20
Swamp City Fitness – Olympic Weightlifting Week 8 – Day 2 Warm up 1: Banded 7s PVC pass throughs Squat hip mobilizations 2: PVC Burgener Warm Up 3: Clean & […]
Calisthenics – Thu, Feb 20
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 […]
“Hammer Time” – Wed, Feb 19
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 – Wed, Feb 19
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 1:00 Bike 10 Cossack Squats 10 Alternating V-Ups 5 Roll and Reach 3 […]
Mayhem Affiliate – Running – Wed, Feb 19
Swamp City Fitness – Mayhem Affiliate – Running () Metcon (Time) Run Workout Part 1: 3 Sets 300m at RPE8 200m at RPE3 *No rest between reps or sets. -Rest […]