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Components
It's a Spice
Thrive 52 Challenge #36
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)
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):
4 (1/3)
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
Metcon
Thrive 52 Challenge #36 (AMRAP - Reps)
3 Mins Max calorie assault bike
Alternate options:
Assault bike?
-3 mins max effort cardio of choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 27, 2021
Male Clients
1
Damon
Walsh
Prototype Thrive (Indoor)...
30 Calories
Female Clients
1
Nicole
Moore
Prototype Thrive (Virtual...
74 Calories
14, 17, 12, 15, 16
2
Jude
Hurwitz
Prototype Thrive (Virtual...
66 Calories
66 cal on 5 round and 13 cal in last 3 minute bike sprint
3
Coreen
Williamson
Prototype Thrive (Indoor)...
56 Calories
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