Thursday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Snatch Pull (6×3) build to a heavy set Snatch Balance (6×3) build to heaviest set of 3 Power Snatch (6×3) build to heaviest set of 3 CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge … Continue reading Thursday

Wednesday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard 2k Row (Time) Max Effort 2k Row Deadlift for speed (6 sets of 1 with great bar speed ) 6×1 @ 60% Speed deadliftsAfter 5-7 warm up/build up sets use the same weight which would probably be 75% or less of 1rm and … Continue reading Wednesday

Tuesday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Clean Complex 1 hang clean 1 power clean 1 squat cleanbuild to your heaviest complex of the day Bench Press (5×5 building slightly to heavy 5 reps) super set with banded pull apart (20 reps) rest 45-60 seconds between sets. Dumbbell Upper Strength … Continue reading Tuesday

Monday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Back Squat (5×5) Warm up sets with hip circle 5/3/5/2 Metcon (3 Rounds for weight) Super Set 5×12 each Split leg squat (bulgarian) Sumo Squat (goblet) Toes 2 bar3 rounds is only there so you can score the weight of each movement. Do … Continue reading Monday

Saturday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard 1000m Row (Time) Max Effort 1000m Row 100 air squats for time (Time) Stand all the way up and butt hits a medball below you. Metcon (Time) Bike for 100 calories Every 1:30 complete 10 toes to bar or 25 knee tucks. Continue reading Saturday

Friday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Don’t be a little bench (Record heaviest 2 rep) INCLINE DB BENCH PRESS 12-10-8-6-4-2 reps Super set Floor Press FLAT BENCH PRESS 12-10-8-6-4 reps Youre gonna get a good burn out of this. You should have 3 people in a group. One spotter … Continue reading Friday

Thursday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Back Squat (5×20) Warm up before starting active sets. Record heaviest set of 20. Metcon (Time) 3 rounds: 7 HSPU 14 burpee box jumpovers (20/24) 28 wall balls (14/20) Metcon (No Measure) Abs Circuit 4 rounds of: 50 mountain climbers 30 Russian Twists … Continue reading Thursday

Wednesday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard 1000m Row (Time) Max Effort 1000m Row Push Press (10×4) Build to the heaviest set you can and post as your score. Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 20 minutes of: 25-ft. Db single … Continue reading Wednesday

Tuesday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard 1000m Row (Time) Max Effort 1000m Row Hang Clean (Best 3 reps ) Build up to your best 3 reps Metcon (Time) Lorenzo For time: Run 800 meters Then, 5 rounds of: 15 push-ups 20 cleans (95/65) 21 burpees Then, Run 800 meters Continue reading Tuesday