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Components
Metcon
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
THRIVE 9/16/2021 - Prototype Training Systems (CrossFit Prototype)
Class
(All)
Prototype Thrive (Indoor): 8:00 AM
Prototype Thrive (Virtual): 8:00 AM
Prototype Thrive (Indoor): 9:00 AM
Prototype Thrive (Virtual): 9:00 AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
2 (0/2)
Workout
THRIVE 9/16/2021
Warm-up
-10 Good mornings
-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
Metcon
Metcon (AMRAP - Reps)
30 minute partner workout:
20 Med Ball step up
25 Wall Ball shots
400m med ball run
-Partner can switch off anytime
-400m run together switching w/1 ball
Switching however many times desired
(Score is total reps)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 16, 2021
Male Clients
Female Clients
1
Traci
lake
Prototype Thrive (Indoor)...
470 Reps
2
Heather
Clancy
Prototype Thrive (Virtual...
351 Reps
Solo 12lb mb; 18” box
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