Saturday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Squat Clean (5×5) Metcon (Weight) 3x Shrugs- 20 Dips -10+ or as many as possible Hamstring pikes with sliders -5 4 sets Superset: Upright rows x 20 reps Lateral raise x 20 reps Metcon (AMRAP – Rounds) Complete as many rounds as possible … Continue reading Saturday

Friday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Friday Lift-a-thon Friday – Speed Squat Box squats 55% 8 x 2 (rest 1 min rest between sets ) ———————————— Speed deadlift 75% 6 x 1 (build to, then 1 minute rest between sets ) ———————————- Super Set – Straight leg deadlifts 4 … Continue reading Friday

Thursday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Kipping Practice 10 minutes to work on any of the following: Pull Up Chest to Bar Pull Up Toes to Bar Ring Dip Muscle Up Back Squat (10-8-6-6-4-4-2-2) Record heaviest set of 2 Metcon (AMRAP – Rounds and Reps) 15 min AMRAP: 5 … Continue reading Thursday

Wednesday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Metcon (Weight) Incline Press – work up to a 1rm ———————————- Barbell Goodmorning 4 x 8 Triceps Overhead Press 4 x 12 —————————- 100 push ups for time (Everytime you break, 3 chin ups or 10 ring rows) Metcon (Weight) Flat Bench Press … Continue reading Wednesday

Tuesday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Warm-up (No Measure) Pick any modality and do it 10 min. Sled Pulls Jump Rope Bike Rower Upperbody Effort Bench Press – work up to 85% of 1rm —————————————- Super Set – T-bar rows 4 x 8 Lying DB extensions 4 x 12 … Continue reading Tuesday

Saturday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard 10 minute bike (Calories) 10 minutes as many cals as possible Snatch Grip Deadlift (6×2 ) Metcon (Time) 50-40-30-20-10 reps for time of: Kettlebell swings Sit-ups ♀ 16-kg KB ♂ 24-kg KB Continue reading Saturday

Friday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Bench Press Super Sets 50 reps on bench press in the least amount of sets possible. (155/115) RX (95/65) scaled Everytime you rack the bar-200 meter run Metcon (Time) 2 rounds 200m backward sled drag 15 lunges per leg Double unders -50 Burpees … Continue reading Friday

Thursday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Strict Pull-ups Do one max effort set of strict pull ups. Whatever your score is use the sets and reps to complete the task. So if you do : 5-9 Unbroken: 4-3-3-2-2 10-14 Unbroken: 9-8-7-6-6 15-19 Unbroken: 12-10-8-6-6 20-24 … Continue reading Thursday

Wednesday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Warm Up Sled Drags (Time) Parking Lot Down and back 3x forward (Try running) Down and back 3x backward (Try running) Warm the Body (Time) 15 hanging knee raises 20 single-arm dumbbell snatches 25 dumbbell box step-overs 20 single-arm dumbbell snatches 15 hanging … Continue reading Wednesday