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Components
9 Min EMOM
Modern
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
Wednesday 9/8/21 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):
23 (12/11)
Workout
Wednesday 9/8/21 WOD
Warm-up
What you need:
Kettlebell
Box
Rower
:90 row
-10 jumping jacks
-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
9 Min EMOM (AMRAP - Rounds and Reps)
Min 1: 6-8 Reverse crunches
Min 2: 2 TGU left
Min 3: 2 TGU right
Alternate Options:
Reverse crunches?
-Anchored situp
TGU?
-Glute Bridges
Metcon
Modern (AMRAP - Rounds and Reps)
Break up however you want:
60 Cal row
60 Box Jump
200m farmer carry
(24 min amrap w/partner)
Alternate Options:
Cal Row?
-Jump squat
Box Jump?
-Step up
-Reverse lunge
Farmers carry?
-DB/KB/Odd object carry
Cool Down
*Coaches Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 08, 2021
Male Clients
1
Maqsood
Ahmed
5:30 PM (Indoor)
9 + 0
1
Marc
Dobay
3:30 PM (Indoor)
9 + 0
2
Christopher
Lacasse
7:00 AM (Indoor)
3 + 0
35#
2
KEITH
DEJESUS
12:00 PM (Indoor)
3 + 0
35lb kb
2
Nick
Lupoli
5:00 AM (Indoor)
3 + 0
53#
2
Rob
Scannevin
7:00 AM (Indoor)
3 + 0
35# DB
2
Private
3:30 PM (Indoor)
3 + 0
3
Todd
Kinsman
5:00 AM (Indoor)
0 + 0
4
Damon
Walsh
7:00 AM (Indoor)
3 + 0
Side planks and crunch
4
Michelle
Sousa
5:00 AM (Indoor)
3 + 0
15 lbs
4
Peter
Russo
7:00 AM (Virtual)
3 + 0
Russ KB#44 x 10; Frnt Sqt 44kb x 10; Hnd Rls PU x 15
5
Carl
Donadio
7:00 AM (Indoor)
0 + 0
Female Clients
1
Simony
Cardoso
3:30 PM (Indoor)
9 + 0
#20lbs 😍
2
Amy
Costello
5:00 AM (Indoor)
3 + 0
20#
2
Gina
Richard
5:00 AM (Indoor)
3 + 0
2
Helene
Desjardins
3:30 PM (Indoor)
3 + 0
2
Nicole
St.Pierre
5:00 AM (Indoor)
3 + 0
25#
3
Lisa
Zancewicz
5:00 AM (Indoor)
0 + 24
4
Coreen
Williamson
5:00 AM (Indoor)
3 + 0
15lb
4
Emily
Oberlee
5:00 AM (Indoor)
3 + 0
4
Marybeth
Costello
5:30 PM (Indoor)
3 + 0
4
Rebecca
Welch
6:00 AM (Indoor)
3 + 0
15s
5
Beth
varner
5:30 PM (Indoor)
0 + 0
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