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Components
Front Squat
T. Rex
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
Friday 10/8/21 WOD - Prototype Training Systems (CrossFit Prototype)
Class
(All)
5:00 AM (Indoor)
5:00 AM (Virtual)
6:00 AM (Virtual)
6:00 AM (Indoor)
7:00 AM (Virtual)
7:00 AM (Indoor)
9:00 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):
45 (21/24)
Workout
Friday 10/8/21 WOD
Warm-up
What you need:
Barbell
Wall Ball
Abmat
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
-10 tempo air squats
Deadbugs
Wrist mob
Active hamstring
Walk the dog + pike pass through
Spiderman complex w/ hip lift
Inchworm w/ push up
Four point squat
Lateral lunge w/ shoulder flexion
Front rack mob
Specific Prep
*Coaches Choice
Strength
Front Squat (heavy single or 1rm)
Front Squat
-50%x4, 60%x3, 70%3, 80%x2 and 90%+x1
(Record heaviest weight)
Alternate Options:
-Tempo KB/DB/Odd object Goblet squat
Metcon
T. Rex (AMRAP - Rounds and Reps)
200m run
20 abmat situps
20 WBS (20,14/10’,9’)
(12 minute amrap)
Alternate Options:
200m run?
-:30 Mountain climbers +:30 Jumping jacks
-250m row
Abmat situp?
-Anchored situp
-:45 low plank
Wall Ball shot?
-Jump squat
Cool Down
*Coaches Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, October 08, 2021
Male Clients
1
Alvin
Wong
9:00 AM (Indoor)
1 x 1 @ 345 lbs
2
Keivan
Russo
12:00 PM (Indoor)
1 x 1 @ 275 lbs
Missed 310
3
Private
5:30 PM (Indoor)
1 x 1 @ 272 lbs
4
Nate
Oram
6:00 AM (Indoor)
1 x 1 @ 270 lbs
5
Christopher
Lacasse
7:00 AM (Indoor)
1 x 1 @ 266 lbs
5
Damon
Walsh
7:00 AM (Indoor)
1 x 1 @ 266 lbs
6
Private
5:00 AM (Indoor)
1 x 1 @ 265 lbs
6
Matt
Calhoun
5:30 PM (Indoor)
1 x 1 @ 265 lbs
6
Nick
Lupoli
5:00 AM (Indoor)
1 x 1 @ 265 lbs
7
Jon
Collette
5:00 AM (Indoor)
1 x 1 @ 250 lbs
8
Marc
Dobay
5:30 PM (Indoor)
1 x 1 @ 245 lbs
9
Mark
Hardin
7:00 AM (Indoor)
1 x 1 @ 240 lbs
10
Rui
Xu
3:30 PM (Indoor)
1 x 1 @ 235 lbs
failed 255
11
Brendan
Sheehan
7:00 AM (Indoor)
1 x 1 @ 225 lbs
Failed 250#
12
Tony
Maccaline
6:00 AM (Indoor)
1 x 1 @ 220 lbs
13
Todd
Kinsman
5:00 AM (Indoor)
1 x 1 @ 215 lbs
14
Carl
Donadio
7:00 AM (Indoor)
1 x 1 @ 185 lbs
15
KEITH
DEJESUS
12:00 PM (Indoor)
1 x 1 @ 180 lbs
15
Peter
Russo
12:00 PM (Indoor)
1 x 1 @ 180 lbs
16
graham
pettengill
7:00 AM (Indoor)
1 x 1 @ 155 lbs
17
Sharangdhar
Phatak
6:00 AM (Indoor)
1 x 1 @ 135 lbs
Female Clients
1
Lisa
Zancewicz
5:00 AM (Virtual)
1 x 1 @ 205 lbs
2
Helene
Desjardins
6:00 AM (Indoor)
1 x 1 @ 200 lbs
3
Gina
Richard
5:00 AM (Indoor)
1 x 1 @ 190 lbs
4
Heather
Clancy
7:00 AM (Virtual)
1 x 1 @ 180 lbs
2lb pr
5
Prika
Silva
5:00 AM (Indoor)
1 x 1 @ 175 lbs
6
Nicole
Moore
7:00 AM (Virtual)
1 x 1 @ 165 lbs
7
Traci
lake
6:00 AM (Indoor)
1 x 1 @ 160 lbs
8
Simony
Cardoso
12:00 PM (Indoor)
1 x 1 @ 155 lbs
9
Kelly
Garabadian
5:30 PM (Indoor)
1 x 1 @ 145 lbs
Heavy single
10
Carla
Lopez
7:00 AM (Indoor)
1 x 1 @ 125 lbs
11
Carolina
Lucchese
12:00 PM (Indoor)
1 x 1 @ 120 lbs
11
Victoria
Tuite
12:00 PM (Indoor)
1 x 1 @ 120 lbs
12
Leah
Hantman
6:00 AM (Indoor)
1 x 1 @ 115 lbs
Back is still healing Didn’t push max
12
Qin
Sun
5:30 PM (Indoor)
1 x 1 @ 115 lbs
13
Prika
Silva
5:00 AM (Indoor)
1 x 1 @ 110 lbs
13
Sandy
Brock
5:30 PM (Indoor)
1 x 1 @ 110 lbs
14
Coreen
Williamson
6:00 AM (Indoor)
1 x 1 @ 105 lbs
15
Heather
Schmidt
5:00 AM (Indoor)
1 x 1 @ 102 lbs
16
Jackie
Donadio
3:30 PM (Indoor)
1 x 1 @ 101 lbs
17
Jen
Mogensen
6:00 AM (Indoor)
1 x 1 @ 100 lbs
18
Emily
Oberlee
5:00 AM (Indoor)
2 x 1 @ 95 lbs
19
Mary
Gemme
6:00 AM (Virtual)
1 x 1 @ 89 lbs
20
raquel
De Jesus
5:00 AM (Indoor)
6 x 3 @ 85 lbs
20
Shana
Doiron
7:00 AM (Indoor)
1 x 1 @ 85 lbs
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