Monday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Warm-up (No Measure) Walking Lunges : 3-5 minutes Then 2 Sets: Stiff Leg Deadlifts: 15 Reps Bodyweight squats : 15 reps Front Squat with pause (Build to a heavy one rep ) Pause 3 seconds at the bottom of the squatWarm up reps … Continue reading Monday

Saturday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Muscle Clean (We will work this to improve poor clean mechanics ) Metcon (Time) 21-15-9 reps for time of: Wall-ball shots Row (calories) ♀ 20-lb. ball to 9-ft. target ♂ 30-lb. ball to 10-ft. target Scaling: This workout is quick. Use a medicine … Continue reading Saturday

Friday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Work a weakness Work a weakness on a lift. Or go for a max Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, … Continue reading Friday

Thursday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Hip Thrust ( Barbell) (5×5) Use pads in the black box.Record heaviest set of 5 Narrow-Stance RDL (6×4) 2 inches between feet with only a slight bend in kneessuperset with 50 double unders. if you don’t have DUs, use 1-2 minutes to practice … Continue reading Thursday

Wednesday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard 10 minute bike (Calories) 10 minutes as many cals as possible Metcon (Time) 100 db snatches for time 50/35 2k Row (Time) Max Effort 2k Row Lunge 400m or 8 min (Distance) In the gym from long white line to front door is … Continue reading Wednesday

Tuesday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard 1 rep max Clean and Jerk A. Take 15 minutes to build to today’s 1 rep max clean and jerk. Lynne (AMRAP – Reps) 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-upsYou can rest as long as needed between sets. If … Continue reading Tuesday

Monday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Metcon (Calories) On a 15-minute clock, 3 rounds of: Row for 50 seconds, rest 10 seconds Row for 40 seconds, rest 20 seconds Row for 30 seconds, rest 30 seconds Row for 20 seconds, rest 40 seconds Row for 10 seconds, rest 50 … Continue reading Monday

Saturday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Push Press (4×8) Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 15 minutes of: 20 push-ups 50 squats Metcon (3 Rounds for weight) Super Set 3×15 on each exercise Seated DB Press Lateral Raises Triceps Pressdowns Continue reading Saturday

Happy New Year

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rounds 15 reps of each Hamstring Curls on box with band Box Jump, step down Push Ups Deadlift (Build to heavy 1×1 ) Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 minutes of: … Continue reading Happy New Year

Thursday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Incline Barbell Bench (5×6) From the rack with bench inclined. 12/31 (Time) ✨HAPPY NEW YEARS✨ 12 movements, 31 reps of each: 31 push press (75/55) 31 pull ups 31 snatches (75/55) 31 sit-ups 31 toes to bar 31 push ups 31 box jumps … Continue reading Thursday