Mid Cities Hustle – Strength & Conditioning – Strength & Conditioning View Public Whiteboard Upperbody Effort Bench Press – work up to a new 1rm —————————————- Super Set – T-bar rows 4 x 8 Lying DB extensions 4 x 12 Band Pull aparts 4×25 Metcon (No Measure) 4 sets Single Arm Incline Bench-12 per Single … Continue reading Tuesday
Mid Cities Hustle – Strength & Conditioning – Strength & Conditioning View Public Whiteboard Warm-up (No Measure) Warm Up: Hit some super light squats. Loosen Up Lats & Ankles Banded lat pull downs -100 Ankle rolls each way 10x Back Squat (5×5 @65%) We have been squatting a lot. So this is to work soreness … Continue reading Friday ( Thick Thighs save lives)
Mid Cities Hustle – Strength & Conditioning – Strength & Conditioning View Public Whiteboard Warm up abs (Time) 2 rounds for time of: 500-m row Plank for same time as row Thruster (8×4) Build weight with each set. Record heaviest set of 4. Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP Row 100m 10 … Continue reading Thursday
Mid Cities Hustle – Strength & Conditioning – Strength & Conditioning View Public Whiteboard Warm-up (No Measure) Trainer led warm up Chest / shoulder / grip warm up Dumbbell Upper Strength Single Arm Dumbbell Bench (5×10) 5 sets of 10 reps (each arm) Bent Over Row (5 sets of 10 reps) Single Arm DumbbellDo this … Continue reading Tuesday
Mid Cities Hustle – Strength & Conditioning – Strength & Conditioning View Public Whiteboard 10 minute bike (Calories) 10 minutes as many cals as possible 400 m sled with kb or db (Time) Sled weight Women -45 lbs Men -90 lbs DB weight 10-20% bodyweight in each hand Zombie (Front squat) Build up to 5 … Continue reading Monday
Mid Cities Hustle – Strength & Conditioning – Strength & Conditioning Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010To learn more about Loredo click here Continue reading Strength & Conditioning – Sat, Sep 10
Mid Cities Hustle – Strength & Conditioning – Strength & Conditioning View Public Whiteboard Warm-up (No Measure) Warm Up 3×25 assisted air squat holding onto something so you can achieve depth. 3×20 per leg donkey kick backs banded 3×25- kb swing Front Rack Lunge (5×12 (6 each leg) ) Building each set. Score heaviest set … Continue reading Friday
Mid Cities Hustle – Strength & Conditioning – Strength & Conditioning View Public Whiteboard Warm-up (No Measure) 2x 50 band pull aparts 40 inclibe bench (light db) 30 hanging knee tucks 20 lateral raises with bands 10 Russian twists Dumbbell Bench Press + 10 sets (Super set) Flat DB bench press – 10 reps (fail … Continue reading Full Body Blast
Mid Cities Hustle – Strength & Conditioning – Strength & Conditioning Sumo Deadlift (10×3) Build up Fight Gone Bad (3 Rounds for reps) 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press … Continue reading Strength & Conditioning – Wed, Sep 7
Mid Cities Hustle – Strength & Conditioning – Strength & Conditioning Bench Press Before beginning bench 100 band pull aparts 100 face pulls 100 lunges Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 5 pull ups 10 push ups 15 dips 20 sit ups 200 m run Metabolic Conditioning For Upper Day (Time) 5 … Continue reading Strength & Conditioning – Tue, Sep 6
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