Swamp City WOD – Mon, Mar 24
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 Cossack Squats 10 Banded Good Mornings 10 Kip Swings […]
Mayhem Affiliate Bodybuilding 03/24/2025
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 – At Home – Mon, Mar 24
Swamp City Fitness – Mayhem Affiliate – At Home Warm Up (No Measure) 2-3 Rounds: 5 Forward Arm Circles 5 Reverse Arm Circles 10 Scap Push Up 5 Dynamic Squat […]
Mayhem Affiliate – At Home – Sun, Mar 23
Swamp City Fitness – Mayhem Affiliate – At Home Sunday Options for M30 (No Measure) 1) Completely Rest! 2) Complete our Sunday Steps + Sunshine 3) Complete our Sunday Stretching […]
Swamp City WOD – Sun, Mar 23
Swamp City Fitness – Swamp City WOD Workout Option 1 Croke Park (8 Rounds for time) Freedom (RX’d) Every 2:00 (8 sets) 15/12 Calorie Air Bike 25ft Handstand Walk (Or […]
Mayhem Affiliate – Monthly Challenge – Sun, Mar 23
Swamp City Fitness – Mayhem Affiliate – Monthly Challenge March Row/Ski Challenge (No Measure) March Row/Ski Challenge Every week in March (March 2nd to March 29th), perform a 1,000M Row […]
Mayhem Affiliate – At Home – Sat, Mar 22
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 […]
Mayhem Affiliate Bodybuilding 03/22/2025
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, Mar 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. […]
Swamp City WOD – Sat, Mar 22
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets: 1:00 Bike 1:00 Row 1:00 Ski -Build up in pace each time through- […]