Olympic Weightlifting – Sat, Mar 22
Swamp City Fitness – Olympic Weightlifting Week 12 – Day 3 Warm up 1: Banded 7s PVC pass throughs Squat hip mobilizations 2: PVC Burgener Warm Up 3: Warm Up- […]
Mayhem Affiliate – L.I.F.E. – Fri, Mar 21
Swamp City Fitness – Mayhem Affiliate – L.I.F.E. Warm-up 8 mins 10 Jump rope/plate taps/JJ 1 Wall Walk/ 10′ bear crawl 5 Light weight Dumbbell snatch 10 Overhead Lunge 5 […]
Mayhem Affiliate – Pre Teens (8-12) – Fri, Mar 21
Swamp City Fitness – Mayhem Affiliate – Pre Teens (8-12) Warm-up 4 sets 200m ski 10 PVC Press 7 Push Ups 10 Squats Skill Wall walks we are working on […]
Mayhem Affiliate – At Home – Fri, Mar 21
Swamp City Fitness – Mayhem Affiliate – At Home Warm Up (No Measure) 3 rounds: 10 Pike Shoulder Taps 3 Push Up to Down Dog 1 Wall Walk or Pike […]
Mayhem Affiliate Bodybuilding 03/21/2025
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 […]
Swamp City WOD – Fri, Mar 21
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo + Banded 7s -into- 10:00 AMRAP 5 Inchworms 5 Kip Swings 5 Single […]
Mayhem Affiliate – L.I.F.E. – Thu, Mar 20
Swamp City Fitness – Mayhem Affiliate – L.I.F.E. Metcon (Checkmark) Every 1:00 (18:00) #1 – Row #2 – Shoulder Taps r/l #3 – Bike Erg #4 – Rest #5 – […]
Mayhem Affiliate – At Home – Thu, Mar 20
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 03/20/2025
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 – Endurance – Thu, Mar 20
Swamp City Fitness – Mayhem Affiliate – Endurance Metcon (AMRAP – Rounds and Reps) AMRAP 25: 100m run (or 5 Shuttle Runs) 5 Burpee over Dumbbells 10 Double DB Hang […]