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 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 Tuesday

Monday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Snatch 3RM Use about 10 minutes to build up to a heavy 3RM Back Squat (Build up to a nice heavy set of 8 reps ) Super set with heavy banded face pulls (20) Metcon (AMRAP – Rounds and Reps) Complete as many … Continue reading Monday

Saturday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Shoulder Press (5×5) Build up a couple sets before going heavy Deadlift (3×5/3/2) 5 sets total and on sets of 3 and 2 you go heavier. Metcon (Weight) Leg circuit -3 sets of 14 Jumping Lunges (7 each side) kB swings Pistol onto … Continue reading Saturday

Turkey Day

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Metcon (Time) For Time 20 Pull-Ups 20 Push-Ups 20 Sit-Ups 20 Air Squats Then 400 meter Run 21 Kettlebell Swings (53/35 lb) 12 Pull-Ups Then 15 Thrusters (95/65 lb) Then 400 meter Run Then 20 Ground-To-Overheads (95/65 lb) Then 400 meter Run 30 … Continue reading Turkey Day

Wednesday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Hang Power Clean (Build to heavy 1 rep ) Metcon (Time) 3 Rounds 21 calories on Rower 15 DB clean and Jerks 9 Toes to bar or 18 knee tucks Metcon (Weight) Ab Time 5x Feet supported slow sit ups -6 reps Plank … Continue reading Wednesday

Tuesday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Warm-up (No Measure) CHEST & BACK WARMUP PUMP — 4 SET SUPERSET Feet Elevated Push-ups: 20-30 reps Inverted Row from rack on barbell (10-12 reps). ———————- DUMBBELL/ROW FAILURE SETS — 5 SET SUPERSET Incline Bench with Dumbbells: Till Failure Double arm DB Row … Continue reading Tuesday

Monday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Warm-up (No Measure) WARMUP Bike or Backwards Sled Drag: 5-7x (take turns) Then 2 Sets: GHD or Stiff Leg Deadlifts: 15 Reps Back Extension: 15 reps Back Squat (Build up then do 5 sets of 3 reps heavy ) 3-5 warm up sets … Continue reading Monday

Saturday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Metcon (Time) We have quite a few members participating in the “Football Feeds Families ” flag football tournament so, this week will be open gym for the class time. Workout is provided and feel free to come check out the flag football tourney. … Continue reading Saturday

Friday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) WARM-UP – TIME FRAME TRAINING – 1 SET -Single Leg Jump rope s: 3 minutes max reps (switch feet when you mess up). -Weighted Crunches: 2 minutes max reps -Heels elevated SQUAT:1 minute warmup Bear Complex (find the heaviest … Continue reading Friday