Mayhem Affiliate – Teens – Thu, Mar 20
Swamp City Fitness – Mayhem Affiliate – Teens Warm-up 2:00 Row -into- 8:00 AMRAP 30-second Jump Rope 10 Alternating V-Ups 10 Roll and Reach 10 Walking Lunge Steps Metcon (Time) […]
Swamp City WOD – Thu, Mar 20
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Row -into- 8:00 AMRAP 30-second Jump Rope 10 Alternating V-Ups 10 Roll and Reach […]
Mayhem Affiliate – Monthly Challenge – Thu, Mar 20
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 […]
Olympic Weightlifting – Thu, Mar 20
Swamp City Fitness – Olympic Weightlifting Week 12 – Day 2 Warm up 1: Banded 7s PVC pass throughs Squat hip mobilizations 2: PVC Burgener Warm Up 3: Clean & […]
Calisthenics – Thu, Mar 20
Swamp City Fitness – Calisthenics Warm-up Jog in place x50 reps each side PVC pipe rotations x4 reps each direction each variation 2 sets Banded external rotations with hold x5-10 […]
Mayhem Affiliate – L.I.F.E. – Wed, Mar 19
Swamp City Fitness – Mayhem Affiliate – L.I.F.E. Warm-up 8 Rounds Assault Bike :20 sec work/:10 sec rest 2 Rounds 5 Box step ups L/R 10 strict Press 1st round […]
Mayhem Affiliate – Running – Wed, Mar 19
Swamp City Fitness – Mayhem Affiliate – Running () Metcon (Time) Warm-Up 3 Sets 3x (60m Sprint, 1 Min Walk) *Full recovery between sets. Main Workout 350m at RPE8.5 250m […]
Mayhem Affiliate – Pre Teens (8-12) – Wed, Mar 19
Swamp City Fitness – Mayhem Affiliate – Pre Teens (8-12) Warm-up 4 Sets 500m Bike Erg 20 Walking Lunges 15 PVC Bent Over Row 10 Push Ups Skill DB Hang […]
Mayhem Affiliate – Burgener Strength – Wed, Mar 19
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 – Wed, Mar 19
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 […]