Saturday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) For total reps: 3 sets of shoulder presses, ⅔ body weight 3 sets of strict pull-ups 3 sets of push presses, ⅔ body weight 3 sets of strict pull-ups 3 sets of push jerks, ⅔ body weight 3 sets … Continue reading Saturday

Friday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Back Squat (10-10-10-10-10 ) Build to you heaviest set 3 broad jumps between sets for distance. Annie (Time) 50-40-30-20-10 Double-unders Sit-upsIf you do it on the GHD I would recommend doing 15-12-9-6-3 for the sit ups. Continue reading Friday

Thursday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) Round 1: 3 thruster (65/95) Round 2: 6 thruster Round 3: 9 thruster … until you cannot complete thrusters within minute.Score is last round completed. Pull-ups (Max strict pull ups) Metcon (AMRAP – Reps) Kipping/Butterfly Pull-ups (max set) Metcon … Continue reading Thursday

Wednesday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Metcon (Time) Rx version 5 rounds for time of: (30 min time cap) 15 strict handstand push-ups 15 strict ring dips 600-m row Modified version 5 rounds for time : 25 hand release push ups 15 bench dips 600 m row Metcon (3 … Continue reading Wednesday

Tuesday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Metcon (Time) 3 rounds, each for time, of: Bike ½ mile ( .50) on the screen. Rest 2 minutes between sets. Bench Press Super Sets 50 reps on bench press in the least amount of sets possible. (135/95) RX (95/65) scaled Everytime you … Continue reading Tuesday

Monday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Front Squat with pause Pause 3 seconds at the bottom of the squatBuild from 7 reps at heaviest 6 reps at heaviest 5 reps 4 reps 3 reps 2 reps Continue to 1 rep until you fail Manion (Time) 7 Rounds for time: … Continue reading Monday

DT

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Kettle bell frenzy (Time) 3 rounds for time 10 single arm KB swings (per arm) 10 sumo squats 10 suitcase squats (per arm) 10 sit ups 10 push ups 10 plank taps (opposite foot to opposite hand) ( per side ) DT (Time) … Continue reading DT

Friday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Sets, For Quality: 6 Tempo Ring Rows (5 sec up/ 5 sec down) 100′ Single Arm Kettlebell Farmers Walk 12 Waiter Squats (6 each side) Back Squat (Positions Squats ) 5 Sets: :3s at Quarter Squat :3s at Just … Continue reading Friday

Thursday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Deadlift (8-8-6-6-4-4-2-2) superset with 20 jumping lunges (10 ea). record heaviest set of 2. Metcon (Time) 1000m row …then, 5 rounds: 20ea alternating DB snatches (35/50) 12 OHS (75/115)25 min time cap Continue reading Thursday

Wednesday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Workout ends at 23:00 0:00-15:00 AMRAP 15: 30 Double Unders 15 Deadlifts 30 Double Unders 15 Hang Power Cleans 30 Double Unders 15 Push Jerks Barbell Weights (75/55) 15:00-23:00 – Build to a Heavy Complex (8:00) 3 … Continue reading Wednesday