“Hammer Time” – Mon, Feb 17
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 – Mon, Feb 17
Swamp City Fitness – Swamp City WOD Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 8:00 AMRAP 10 Banded Pass Throughs 10 Deadbugs 10 Suitcase Deadlifts (each) […]
Mayhem Affiliate – Running – Mon, Feb 17
Swamp City Fitness – Mayhem Affiliate – Running () Metcon (Time) Run Workout 2 Sets 600m at RPE5-6 200m at RPE3 *No rest between reps or sets. -Rest 5 minutes- […]
Mayhem Affiliate – Teens – Mon, Feb 17
Swamp City Fitness – Mayhem Affiliate – Teens Warm-up 8:00 AMRAP 10 Banded Pass Throughs 10 Deadbugs 10 Suitcase Deadlifts (each) 10 Glute Bridges 10 Down Dog to Upward Dog […]
Mayhem Affiliate – At Home – Mon, Feb 17
Swamp City Fitness – Mayhem Affiliate – At Home Warm Up (No Measure) 2 rounds: 5 Dynamic Squats :15 Butt Kicks 5 Dynamic Squats :15 High Knees 5 Dynamic Squats […]
Mayhem Affiliate Bodybuilding 02/17/2025
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 – Burgener Strength – Mon, Feb 17
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. […]
Calisthenics – Mon, Feb 17
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 […]
Swamp City WOD – Sun, Feb 16
Swamp City Fitness – Swamp City WOD Workout Option 1 Corn Palace (Checkmark) Freedom (RX’d) Every minute (15:00) 5 sets Minute 1: 10 Dumbbell Step Back Lunges (2×50/35) Minute 2: […]
Swamp City WOD – Sat, Feb 15
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 10:00 AMRAP 10 Roll and Reach 10 Deadbugs 10m Sled Push (empty) […]