Friday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Warm-up (No Measure) Sanbag over Dexter’s wood wall. Throw the bag over. Then hop over the wall. Thats one rep. Your goal is 10 reps. Deadlift (4 rep max Deadlift ) Build up and get the heaviest 4 reps you can. Metcon (AMRAP … Continue reading Friday

Thursday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Back Squat (8-8-6-6-4-4-2-2) Warm up before. Build weight with each set. Record heaviest set of 2. Metcon (Time) 50 air squats 10 clean & jerk (95/65) 50 air squats 8 clean & jerk (115/80) 50 air squats 6 C&J (135/95) 50 air squats … Continue reading Thursday

Wednesday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard 1000m Row (Time) Max Effort 1000m Row Metcon (Time) 6 sets (3 minute break between sets) 300 yard shuttle 50 yards then come back. 50 yards and back 50 yards and done Continue reading Wednesday

Tuesday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Close Grip Bench 4×6 with 3 count pause at chest. Super set with 25 face pulls Metcon (Weight) 4 rounds 5 chin ups DB incline bench press -20 reps Push ups to failure Metcon (Time) 3 rounds (rest 3 min between sets) 15 … Continue reading Tuesday

Monday

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 power clean 2 front squats (Go for heaviest set ) 1 power … Continue reading Monday

Saturday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Metcon (Time) Sandbag WOD 100m burden carry (wall to street 2x) 10 brute force burpees 200m burden carry (wall 2 street 4x) 10 brute force burpees 300m burden carry (wall 2 street 6x) 10 brute force burpees 10 power cleans 10 thrusters 400m … Continue reading Saturday

Friday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Bear Complex Power Clean Front Squat Push Press Back Squat Second Push Press 100m Row (Time) 100m Row10 sets to get your fastest 100m row. Rest 1 minute atleast between sets. Toes to Bar Complex (AMRAP – Reps) For reps Do your first … Continue reading Friday

Thursday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Shoulder Press (6×6) Superset with 20 face pulls with a band. Record heaviest set of 6. Deadlift (5-5-5-5-5) build weight each set, record set of 5 Do the same amount of HandStand Push ups or Wall Walks as reps on the deadlift. Metcon … Continue reading Thursday

Wednesday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard 100 air squats for time (Time) Stand all the way up and butt hits a medball below you. 2k Row (Time) Max Effort 2k Row Clean and Jerk (6 sets of 1 with great bar speed ) Find your 1 rep maxAfter 5-7 … Continue reading Wednesday

Tuesday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Metcon (Time) Complete as many rounds as possible in 10 minutes of: 50 double-unders 100-m farmers carry ♀ 35-lb. DBs ♂ 50-lb. DBs Dumbbell Bench Press + 10 sets (Super set) Flat DB bench press – 10 reps (fail at 10, adjust weight … Continue reading Tuesday