Saturday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard 10 minute max double unders (AMRAP – Reps) Do as many double unders in 10 minutes as possible. Singles will not be permitted. Use the time to work on technique. 1 Rep Max Power Clean Find New 1 Rep Max Power Clean over … Continue reading Saturday

Friday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard 2k Row (Time) Max Effort 2k Row Metcon (Weight) Front squats 55% 8 x 4 ——————————— Snatch Grip deadlift (build to 1 rm) ——————————— Back Extension 4 x 8 Cable pulldown abs 4 x 15 Metcon (Time) 100 of each Band pull aparts … Continue reading Friday

Thursday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Hang Clean (10-8-6, 5×4) Metcon (Time) 3-6-9-12-15-18 Deadlift @ 65% Weighted GHD back extensions (15/25) 1 mile farmer carry (Time) Grab a pair of 35-50lb (at most) dumbbells or kettlebells, I know that doesn’t sound like a lot for most people. Now walk … 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 Metcon (No Measure) 2 sets of 25 of each Band pull Aparts Triceps Pushdowns Sit ups Lunges 30 second bar hangNot for time Push Press (5×2 then 3×3 with the same weight ) Push Press (80%x(5×2, 3×3) ) Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 … Continue reading Tuesday

Monday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Leg Mash Box squats 45% 8 x 2 ——————————— Speed deadlift 65% 6 x 1 ———————————- Barbell Hip Thrusts 4 x 8 abs 4 x 15 (knee tucks) Metcon (No Measure) 3x in a circuit –Small plates slide to work groin – 50 … Continue reading Monday

Friday gainz

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Friday mix Box squats 55% 8 x 2 —————- Back Extension 4 x 8 Cable/band pulldown abs 4 x 15 ———————— Speed bench 55% 9 x 3 ——————————— Bentover barbell rows 4 x 8 Lying BB extensions 4 x 12 Metcon (Time) 100 … Continue reading Friday gainz

Thursday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Warm up abs (Time) 2 rounds for time of: 500-m row Plank for same time as row Snatch Grip Deadlift (Build to heavy 1 RM ) Snatch grip (wide) and deadlift the heaviest weight you can. Warm up with lighter weight and do … Continue reading Thursday

Wednesday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Floor Press Floor Press – work up to a 1rm – ———————————————— Dumbbell Rows 4 x 8 Cable triceps Pushdowns 4 x 12 Metcon (No Measure) 4 sets Plyo Push Ups -5 Db pullovers -12 Pull ups-3 Chin ups -3 100 foot bear … Continue reading Wednesday

Tuesday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Hang Power Clean (3-3-3-3-3-3-3) Build to heaviest set of 3 Take your time and do plenty of sets. There is no rush to finish, just go heavy. 5 minute max effort Bike (Calories) For calories on the bike Andi (Time) For time: 100 … Continue reading Tuesday