Friday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard 1 rep max Thruster 10 sets to find one rep max on a thruster. Can be from a rack. Metcon (Time) 5-7-9-11 reps for time of: -Burpees, jumping over your bar- -Thrusters, increasing load each round Run 200 meters at the start of … Continue reading Friday

Thursday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Metcon (Weight) Barbell Cycling πŸ‹πŸΎβ€β™€οΈπŸ‹πŸ»β€β™‚οΈ 6 rounds: 3 Power Snatch 3 Hang Power Snatch 3 OHSUse moderate weight, at least 50% of power snatch max for first working set. Increase as needed. Quick, repetitive movements, focus on form. Metcon (Time) 100 Alternating DB … Continue reading Thursday

Wednesday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard 3 rep max Box Squat Build up to the heaviest 3 reps you can to a box or something solid that is at or just below parallel. Metcon (Time) 20 min time cap 200m Run 15 Sumo Deadlift High pull (95/65) 400m Run … Continue reading Wednesday

Tuesday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Metcon (Time) Warm up to managable weights for each lift. Deadlift Bench Clean 1 bar for each lift. Get with a partner or 2 to make this work with the amount bars and weight. Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, … Continue reading Tuesday

Monday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Front Squat/ Back Squat 4×5- Front Squat @75% or more Then 3×5 Back Squat @ 75/80/85Record heaviest set of 5. Front squats used to warm up for back. 1 Rep Max Power Clean Find New 1 Rep Max Power Clean over 15 minutes. … Continue reading Monday

Saturday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard 10 minute bike (Calories) 10 minutes as many cals as possibleHow many ever calories you get in 10 minutes you can reduce reps as needed throughout the workout. So you get 100 you can take 10 off one exercise , 20 from another … Continue reading Saturday

Friday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Warm-up (No Measure) Fun warm up with trainer 10 rep max (10 rep max ) Find your 10 rep max on front Squat, once you have reached that number rest 2:30 min. Then with the same weight and max out reps.20 reps with … Continue reading Friday

Thursday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Metcon (No Measure) Superset x3: 8 Seated DB curls 8 DB skullcrushers 8 Chin-ups 8 Ring dips Overhead Squat (6-5-4-3-2-2-2) snatch from the ground to begin each set πŸ™‚ DG (AMRAP – Rounds and Reps) 10-Minute AMRAP: 8 Toes-To-Bar 8 Dumbbell Thrusters, 35# … Continue reading Thursday

Wednesday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard 10 minute bike (Calories) 10 minutes as many cals as possibleIf there are more people than bikes , trainer will provide a warm up for those waiting and switch at 10 min. If there are enough bikes we will use a 10 min … Continue reading Wednesday

Tuesday

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 CLOSE GRIP 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 Tuesday