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Components
DB Bench Press
Ring Rows
Swordfish
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 8/26/21 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):
38 (20/18)
Workout
Thursday 8/26/21 WOD
Warm-up
What you need:
2x Dumbbells
Rings
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
Active hamstring
Walk the dog + pike pass through
Hip opener
Spiderman complex w/ hip lift
Inchworm w/ push up
Lateral lunge w/ shoulder flexion
4 point squat
Specific Prep
*Coaches Choice
Strength
1A: DB Bench Press (3x12)
-Building
-:03 Pause at the bottom and top
Alternate Options:
-BB/KB/Odd object bench press
1A: Ring Rows (3x10)
Ring Rows
-:03 pause at the top
Alternate Option:
-Inverted row
Metcon
Swordfish (Time)
2 rounds for time:
25 Burpees
800m run
40 box jumps(24,20)
(18 minute cap)
Alternate Options:
Burpees?
-Up/Downs
800m run?
-1k row
-:30 mountain climbers + :30 jumping jacks x4
Box Jumps?
-Step ups
-Reverse lunges
Cool Down
*Coaches Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 26, 2021
Male Clients
1
Christopher
Lacasse
7:00 AM (Indoor)
3 x 12 @ 50 lbs
1
G-Man
St. Onge
5:00 AM (Virtual)
3 x 12 @ 50 lbs
1
Jon
Collette
5:00 AM (Indoor)
3 x 12 @ 50 lbs
1
Matt
Calhoun
5:30 PM (Indoor)
3 x 12 @ 50 lbs
1
Nick
Lupoli
5:00 AM (Indoor)
3 x 12 @ 50 lbs
1
Rob
Scannevin
7:00 AM (Indoor)
3 x 12 @ 50 lbs
1
Private
5:30 PM (Indoor)
3 x 12 @ 50 lbs
1
Tony
Potenti
7:00 AM (Indoor)
3 x 12 @ 50 lbs
2
KEITH
DEJESUS
12:00 PM (Indoor)
3 x 12 @ 35 lbs
2
Mark
Hardin
7:00 AM (Indoor)
3 x 12 @ 35 lbs
2
Rui
Xu
5:30 PM (Indoor)
3 x 12 @ 35 lbs
3
Jay
Clancy
5:00 AM (Virtual)
3 x 12 @ 25 lbs
4
Private
5:00 AM (Indoor)
3 x 10 @ 53 lbs
4
Nate
Oram
6:00 AM (Indoor)
2 x 12 @ 50 lbs
4
Connor
McCarthy
3:30 PM (Indoor)
1 x 12 @ 25 lbs
4
Damon
Walsh
3:30 PM (Indoor)
1 x 12 @ 145 lbs
Barbell
4
Dan
McCarthy
3:30 PM (Indoor)
1 x 12 @ 50 lbs
4
dennis
paoloni
5:30 PM (Indoor)
1 x 12 @ 50 lbs
4
Keivan
Russo
12:00 PM (Indoor)
1 x 12 @ 55 lbs
35/50/55
4
Maqsood
Ahmed
5:30 PM (Indoor)
1 x 12 @ 35 lbs
20,25,35
Female Clients
1
Lisa
Zancewicz
5:00 AM (Indoor)
3 x 12 @ 35 lbs
1
Maria
Maynard
5:00 AM (Indoor)
3 x 12 @ 35 lbs
1
Traci
lake
6:00 AM (Indoor)
3 x 12 @ 35 lbs
2
Carolina
Lucchese
12:00 PM (Indoor)
3 x 12 @ 30 lbs
15 db
3
Gina
Richard
5:00 AM (Indoor)
3 x 12 @ 25 lbs
3
Heather
Schmidt
5:00 AM (Indoor)
3 x 12 @ 25 lbs
3
Liz
Nasser
5:00 AM (Indoor)
3 x 12 @ 25 lbs
4
Carolyn
Keiper
5:00 AM (Indoor)
3 x 12 @ 20 lbs
4
Emily
Oberlee
5:00 AM (Virtual)
3 x 12 @ 20 lbs
DB’s
4
Erin
Collette
5:00 AM (Indoor)
3 x 12 @ 20 lbs
4
Vangie
Cleversey
7:00 AM (Virtual)
3 x 12 @ 20 lbs
Db floor
5
Kim
Hardin
5:00 AM (Indoor)
3 x 12 @ 15 lbs
5
Sandy
Brock
3:30 PM (Indoor)
3 x 12 @ 15 lbs
6
Mary
Gemme
5:00 AM (Virtual)
3 x 12 @ 8 lbs
7
Coreen
Williamson
6:00 AM (Indoor)
3 x 12 @ 0 lbs
15&20
7
Jessica
Clancy
6:00 AM (Indoor)
1 x 12 @ 25 lbs
7
Marissa
Papazian
5:00 AM (Indoor)
1 x 12 @ 35 lbs
7
Nicole
St.Pierre
5:00 AM (Indoor)
1 x 12 @ 25 lbs
15, 20, 25
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