Monday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Warm-up (No Measure) Sling Shot Banded walks (down and back each movement) -forward -Sideways tall -Backwards -Sideways low Hang Power Clean (Sets of 3 ) Build to the heaviest 3, working good form. Score your heaviest set of 3. Hang power clean is … Continue reading Monday

Friday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Time Frame Training Weighted Crunches: Max Reps in 3 minutes Deadlifts: Max Reps in 3 minutes DB in each hand (50/35) or close Power Snatch (Build up to heavy ) With lighter weights you can work on reps and … Continue reading Friday

Thursday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Metcon (No Measure) For a warmup, do 3 rounds: 250m row 20 alternating db snatchUse moderately heavy dumbbells Clean and Jerk Complex (AHAP) Squat clean Hang squat clean Push jerk Metcon (AMRAP – Rounds and Reps) 13 minute AMRAP 1 HSPU + 1 … Continue reading Thursday

Wednesday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Warm-up (No Measure) 5 rounds 5 box jumps 30/24 5 broad jumps 5 Barbell squat jump (45/35) 20 banded goodmorning Deadlift elevated *Stand on weights ; Two steel plates or one 45 lb. Bumper plate Build to heavy 1 rep Metcon (AMRAP – … Continue reading Wednesday

Tuesday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Warm-up (No Measure) Warm-Up. Bar hang x 60 seconds Couch Stretch x 60-90 seconds per leg Lat Stretch x 60-90 seconds per arm Lunge Matrix x 5 steps each direction (front/side /back per leg) Plank Shoulder Taps x 20-30 reps (per side) Push … Continue reading Tuesday

Monday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Warm-up (No Measure) WARMUP – 2X THROUGH Band Good Mornings: 25 reps Single leg High Hops each leg : 25 reps Band Pull Aparts: 25 reps Supermans: 25 reps 3 rep max Box Squat (3 rep max ) Build up to the heaviest … Continue reading Monday

Saturday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard 2k Row (Time) Max Effort 2k RowEvery minute perform 5 burpees Metcon (Time) For time: 21 back squats 42 Weighted sit-ups 15 back squats 30 Weighted sit-ups 9 back squats 18 Weighted sit-ups ♀ 155 lb. ♂ 225 lb. Continue reading Saturday

Friday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Metcon (Calories) 5 sets for total calories 1 minute on bike for calories 1:30 break Metcon (Time) 3 rounds for time of: 400 -m run 14 toes-to-bars 14 wallballs 14lb. 20lb. Metcon (AMRAP – Rounds) Complete as many rounds as possible in 15 … Continue reading Friday

Thursday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds: 10 lunges on right leg 10 lunges on left leg 30 second bar hang 60 second PVC mobility Kipping Practice 10 minutes to work on any of the following: Pull Up Chest to Bar Pull Up Toes to … Continue reading Thursday