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Components
It's a Spice
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
Monday 9/27/21 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):
25 (11/14)
Workout
Monday 9/27/21 WOD
Warm-up
What you need:
Assault bike
2x kettlebells
-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
Metcon
It's a Spice (Calories)
1st :90- :45 Assault bike
2nd :90- :45 Double KB rack hold (53,35)
3rd :90- :45 Max burpees
4th :90- :45 Front plank reach (max reps)
-Rest remaining time in the round
:90 Emom 5 rounds (30 minutes)
Alternate Options:
Assault Bike?
-:45 mountain climbers
Double KB rack hold?
-DB/KB/Odd object goblet hold
Burpees?
-Up/Downs
Front Plank Reach?
-:45 tall plank
Cool Down
*Coaches Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 27, 2021
Male Clients
1
Nate
Oram
6:00 AM (Indoor)
87 Calories
2
Christopher
Lacasse
7:00 AM (Indoor)
75 Calories
2
Mark
DiRienzo
5:30 PM (Indoor)
75 Calories
3
KEITH
DEJESUS
12:00 PM (Indoor)
72 Calories
15 13 13 11 20
4
Matt
Grandbois
6:00 AM (Indoor)
45 Calories
Ish
5
Mark
Hardin
7:00 AM (Indoor)
89 Calories
35# kbs
6
Brendan
Sheehan
7:00 AM (Indoor)
83 Calories
44# kb
7
Maqsood
Ahmed
3:30 PM (Indoor)
75 Calories
19/16/13/13/14. 2.5 rds Rx. Rest 44#
8
Jay
Clancy
5:00 AM (Virtual)
72 Calories
30# DB
9
graham
pettengill
7:00 AM (Indoor)
70 Calories
9
Rui
Xu
5:30 PM (Indoor)
70 Calories
35lb
Female Clients
1
Gina
Richard
5:00 AM (Indoor)
86 Calories
2
Traci
lake
6:00 AM (Indoor)
62 Calories
3
Jessica
Clancy
12:00 PM (Indoor)
59 Calories
4
Simony
Cardoso
12:00 PM (Indoor)
55 Calories
5
Prika
Silva
5:00 AM (Virtual)
50 Calories
6
Lisa
Zancewicz
5:00 AM (Indoor)
1 Calories
7
Hanah
Conlan
6:00 AM (Indoor)
70 Calories
8
Rebecca
Welch
3:30 PM (Indoor)
66 Calories
26 kb
9
Heather
Schmidt
7:00 AM (Indoor)
61 Calories
10
Emily
Oberlee
5:00 AM (Indoor)
60 Calories
11
Private
5:30 PM (Indoor)
56 Calories
12
Marybeth
Costello
5:30 PM (Indoor)
45 Calories
26lb kb
13
Shana
Doiron
6:00 AM (Indoor)
44 Calories
14
Julia
Rissmiller
5:00 AM (Indoor)
0 Calories
20 lb dumbbells
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