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Components
Push Press
Atlantic Puffin
Settings
Location
(All)
Prototype Training Systems (CrossFit Prototype)
Program
Algonquin Girls soccer Fitness Program
COA Premium CrossFit Express
CrossFit
Empowered
Fundamentals
Girl Power
Hillers Girls Soccer Preseason
North Stars Club Hockey Off-Ice Training.
Prototype ENDURE
Prototype Girls Club
Prototype Kids Summer Program
Prototype Mobility
Prototype Nutrition
Prototype Strength
Prototype Thrive
Small Group Training
Sunday Skills
Virtual Coaching
Westborough Youth Lacrosse
Youth Fundamentals
Date
Workout
Thursday 8/5/21 WOD - Prototype Training Systems (CrossFit Prototype)
Class
(All)
5:00 AM (Virtual)
5:00 AM (Indoor)
6:00 AM (Indoor)
6:00 AM (Virtual)
7:00 AM (Virtual)
7:00 AM (Indoor)
12:00 PM (Indoor)
3:30 PM (Indoor)
5:30 PM (Indoor)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
42 (24/18)
Workout
Thursday 8/5/21 WOD
Warm-up
What you need:
Barbell
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
-10 tempo air squats
Deadbugs
Wrist mob
Active hamstring
Walk the dog + pike pass through
Spiderman complex w/ hip lift
Inchworm w/ push up
Four point squat
Lateral lunge w/ shoulder flexion
Front rack mob
Specific Prep
*Coaches Choice
Strength
1A: Push Press (5x5)
Push Press
-Building to a heavy set
-No fails/get the volume in
(Record Heaviest weight)
Metcon
Atlantic Puffin (Time)
For time: Ladder 1-10
1 Hang clean and Push press (95,65/135,95rx+)
1 Pullups (C2B rx+)
2 Hang clean and Push press (95,65/135,95rx+)
2 Pullups (C2B rx+)
3 Hang clean and Push press (95,65/135,95rx+)
3Pullups (C2B rx+)
4 Hang clean and Push press (95,65/135,95rx+)
4 Pullups (C2B rx+)
Etc... to 10
12 min cap
Cool Down
*Coaches Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 05, 2021
Male Clients
1
Keivan
Russo
12:00 PM (Indoor)
1 x 1 @ 195 lbs
2
Matt
Calhoun
5:30 PM (Indoor)
1 x 5 @ 185 lbs
2
Mohiuddin
Ahmed
12:00 PM (Indoor)
1 x 5 @ 185 lbs
3
Damon
Walsh
6:00 AM (Indoor)
1 x 5 @ 175 lbs
3
G-Man
St. Onge
5:00 AM (Virtual)
1 x 1 @ 175 lbs
190 for four
4
Private
5:00 AM (Indoor)
1 x 5 @ 165 lbs
4
Alexander
Alvarez
5:30 PM (Indoor)
1 x 5 @ 165 lbs
4
Brendan
Sheehan
7:00 AM (Virtual)
1 x 5 @ 165 lbs
4
Nick
Lupoli
5:00 AM (Indoor)
1 x 5 @ 165 lbs
4
Tim
Furbush
12:00 PM (Indoor)
1 x 5 @ 165 lbs
5
Christopher
Lacasse
7:00 AM (Indoor)
1 x 5 @ 155 lbs
5
Rob
Scannevin
7:00 AM (Indoor)
1 x 5 @ 155 lbs
5
Mark
DiRienzo
5:30 PM (Indoor)
1 x 1 @ 155 lbs
6
Jay
Clancy
5:00 AM (Virtual)
1 x 5 @ 150 lbs
100,120,130,140,150 from floor
7
Rui
Xu
3:30 PM (Indoor)
1 x 5 @ 145 lbs
8
Private
12:00 PM (Indoor)
1 x 5 @ 137 lbs
9
Jon
Collette
5:00 AM (Indoor)
1 x 5 @ 135 lbs
9
Maqsood
Ahmed
5:30 PM (Indoor)
1 x 5 @ 135 lbs
9
Theis
Jorgensen
5:00 AM (Indoor)
1 x 5 @ 135 lbs
95,115,125,135
10
Carl
Donadio
6:00 AM (Indoor)
1 x 5 @ 125 lbs
11
Evan
Cleveland
12:00 PM (Indoor)
1 x 5 @ 115 lbs
12
Tony
Maccaline
6:00 AM (Indoor)
2 x 1 @ 110 lbs
13
Dan
McCarthy
3:30 PM (Indoor)
1 x 5 @ 95 lbs
14
Sharangdhar
Phatak
7:00 AM (Indoor)
5 x 10 @ 0 lbs
Female Clients
1
Bethany
Farrar
5:30 PM (Indoor)
1 x 1 @ 130 lbs
2
Lisa
Zancewicz
7:00 AM (Indoor)
1 x 5 @ 110 lbs
3
Marissa
Papazian
5:00 AM (Indoor)
1 x 5 @ 105 lbs
4
Heather
Clancy
5:00 AM (Virtual)
1 x 5 @ 95 lbs
4
Jessica
Clancy
6:00 AM (Indoor)
1 x 5 @ 95 lbs
1x3 at 100
5
Leah
Hantman
12:00 PM (Indoor)
1 x 5 @ 85 lbs
5
Simony
Cardoso
3:30 PM (Indoor)
1 x 5 @ 85 lbs
6
Claudette
Andrew
6:00 AM (Indoor)
1 x 5 @ 75 lbs
7
Hanah
Conlan
7:00 AM (Indoor)
1 x 1 @ 70 lbs
8
Rebecca
Welch
6:00 AM (Indoor)
1 x 5 @ 65 lbs
Shoulder janky
9
Briana
DeWolfe
3:30 PM (Indoor)
5 x 5 @ 55 lbs
9
Marybeth
Costello
12:00 PM (Indoor)
1 x 5 @ 55 lbs
9
Susan
Black
7:00 AM (Virtual)
1 x 5 @ 55 lbs
10
Mary
Gemme
5:00 AM (Virtual)
1 x 1 @ 53 lbs
11
Emily
Oberlee
5:00 AM (Indoor)
1 x 1 @ 50 lbs
12
Ankita
Sharma
5:30 PM (Indoor)
5 x 5 @ 45 lbs
13
Sandie
Hanlon
3:30 PM (Indoor)
5 x 5 @ 30 lbs
14
Vangie
Cleversey
7:00 AM (Virtual)
2 x 5 @ 25 lbs
Db push press
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