Mayhem Affiliate – Monthly Challenge – Tue, Mar 18
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 […]
Calisthenics – Tue, Mar 18
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 […]
Olympic Weightlifting – Tue, Mar 18
Swamp City Fitness – Olympic Weightlifting Week 12 – Day 1 Warm up 1: Banded 7s PVC pass throughs Squat hip mobilizations 2: PVC Burgener Warm Up 3: Snatch Warm […]
Mayhem Affiliate – Running – Mon, Mar 17
Swamp City Fitness – Mayhem Affiliate – Running () Metcon (4 Rounds for time) 5 Sets 400m at RPE5 1200m at RPE2-3 *Rest 1 Min between sets. Cooldown/Mobility 2 minute […]
Mayhem Affiliate – L.I.F.E. – Mon, Mar 17
Swamp City Fitness – Mayhem Affiliate – L.I.F.E. Warm Up Rowling (10 rounds or 1000m) 100m Row -/+ Air squats even row Push Up odd row *8 rep max Metcon […]
Mayhem Affiliate – Burgener Strength – Mon, Mar 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. […]
Mayhem Affiliate – At Home – Mon, Mar 17
Swamp City Fitness – Mayhem Affiliate – At Home Warm Up (No Measure) 5:00 AMRAP 5 (per side) Plank Shoulder Taps 3 Push Up 10 Samson Lunge 3 No Push […]
Mayhem Affiliate – Teens – Mon, Mar 17
Swamp City Fitness – Mayhem Affiliate – Teens Warm-up 10:00 AMRAP 10 Banded Pass Throughs 5 Wall Ball Thrusters 8 Alternating V-Ups 3 Snatch Pull + 3 Snatch High Pull […]
Mayhem Affiliate Bodybuilding 03/17/2025
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 […]
Swamp City WOD – Mon, Mar 17
Swamp City Fitness – Swamp City WOD Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 10 Banded Pass Throughs 5 Wall Ball Thrusters 8 Alternating V-Ups 3 Clean Pull […]