Wednesday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Dynamic (No Measure) 2x Plyo PUSH UP-5 20 band pull apart 5 burpees 10 each leg -standing knee tucks 10 each leg – lunge Deadlift (10×3 (1:30)) Every 1:30 do 3 reps building to your heaviest 3 reps for today. Metcon (AMRAP – … Continue reading Wednesday

Tuesday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Warm-up (No Measure) Light and easy warm up Get as far as you can get on the workout in 10 minutes 21 dumbbell thrusters 400-meter run 18 dumbbell thrusters 400-meter run 15 dumbbell thrusters 400-meter run 10×3 Back Squats (1st rep should be … Continue reading Tuesday

Monday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard 10 minute bike (Calories) 10 minutes as many cals as possible Metcon (Time) 2000m row for time followed by max bench press repetitions. Each successful bench press repetition completed deducts 10 seconds off your 2000m row time. Lowest calculated time wins. Men: Bench … Continue reading Monday

Saturday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Metcon (Time) Partner/team workout Medball or sandbag carry 400m 100 squats – while one teammate squats the others must hold a plank. You can switch working partner anytime. 100 push ups – the other partners must hold a wall sit. 100 sit ups … Continue reading Saturday

Friday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Metcon (Time) 800 m sandbag or Heavy Medball run DB incline Press – Tri Set 4 sets Incline bench -12 reps Ring Rows -12 reps Band Pull-aparts-20 reps Metcon (10 Rounds for reps) 10 rounds of: 1 minute of rowing Rest 15 seconds … Continue reading Friday

Thursday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Thruster (5-5-5-3-3-3-1-1-1) Superset with 10 GHD sit-ups. Record heaviest set of 1 thruster. 10 minute muscle up practice Practice from the knees or feet on rings. Work through transitions Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP 300m row 10 burpee over … Continue reading Thursday

Wednesday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Warm-up (No Measure) 2 rounds (10 reps each) Samson stretch (30 sec per side). 10 air squats 10 back extensions 10 push ups 10 GHD sit ups 10 lunges 400m run Metcon (Time) For time: 120 wall-ball shots 120-cal. row ♀ 14-lb. ball … Continue reading Wednesday

Tuesday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Warm-up (No Measure) Sand bag over the wall then 5 burpees =1 rep Complete 5 reps Upper Body Day Strength 1a. Bench Press ­ 3×6 4 count eccentric ­ AHAP ­ (Increase from last time ) 1b. Banded rows 3×10 AHAP ­ (orange … Continue reading Tuesday

Monday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Warm-up (No Measure) 10 ghd sit ups 10 ghd back extensions 10 lunges per leg 10 broad jumps Then 800m jog Front squat with 5 second pause 1 rep maxWarm up with sets of 20/10/5/3/1 No pause on warm up sets until you … Continue reading Monday

Saturday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard 10 minute bike (Calories) 10 minutes as many cals as possible Metcon (AMRAP – Reps) Complete as many rounds as possible in 12 minutes of: 1-2-3-4-5 reps of: Squat clean Strict chest-to-bar pull-up After finishing the round of 5, start over at 1 … Continue reading Saturday