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Components
Deadlift
Fuji
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 10/18/21 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)
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):
53 (27/26)
Workout
Monday 10/18/21 WOD
Warm-up
What you need:
What you need:
Barbell
Abmat
KB
Rower
-250m row
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
-10 good mornings
-5 up/downs
Active hamstring
Walk the dog + pike pass-through
Hip opener
Spiderman complex w/ hip lift
Inchworm w/ push up
4 point squat
Specific Prep
*Coaches Choice
Strength
Deadlift (5x3)
Deadlift
-Building 50%, 60%, 70%, 75% and 80%
-Reset each rep (don't tap and go)
Alternate Options:
-BB/KB/DB/Odd object RDL
Metcon
Fuji (AMRAP - Rounds and Reps)
20 abmat situps
30 alt single arm KB swings (53,35/70,44rx+) (15 each side)
400m row
(18 min amrap)
Alternate Options:
Abmat situps?
-Anchored situps
Single arm swings?
-Russian swings
-Glute bridges
Row?
-400m run
:30 mountain climbers +:30 of jumping jacks x2
Cool Down
*Coaches Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 18, 2021
Male Clients
1
Mike
Collette
6:00 AM (Virtual)
1 x 3 @ 445 lbs
225/315/365/405/445
2
Keivan
Russo
3:30 PM (Indoor)
1 x 3 @ 330 lbs
21/250/290/310/330
3
Private
5:00 AM (Indoor)
1 x 3 @ 325 lbs
3
G-Man
St. Onge
5:00 AM (Virtual)
1 x 3 @ 325 lbs
4
Damon
Walsh
12:00 PM (Indoor)
1 x 3 @ 320 lbs
80%
5
Matt
Calhoun
5:30 PM (Indoor)
1 x 3 @ 315 lbs
6
James
Miller
5:30 PM (Indoor)
1 x 3 @ 305 lbs
7
Brendan
Sheehan
7:00 AM (Indoor)
1 x 3 @ 300 lbs
8
Mark
DiRienzo
5:30 PM (Indoor)
1 x 3 @ 295 lbs
8
Nate
Oram
6:00 AM (Indoor)
1 x 3 @ 295 lbs
9
Maqsood
Ahmed
12:00 PM (Indoor)
1 x 3 @ 285 lbs
9
Private
12:00 PM (Indoor)
1 x 3 @ 285 lbs
10
Christopher
Lacasse
7:00 AM (Indoor)
1 x 3 @ 275 lbs
10
Dan
McCarthy
5:30 PM (Indoor)
1 x 3 @ 275 lbs
10
Jon
Collette
6:00 AM (Virtual)
1 x 3 @ 275 lbs
10
Marc
Dobay
3:30 PM (Indoor)
1 x 3 @ 275 lbs
10
Rui
Xu
5:30 PM (Indoor)
1 x 3 @ 275 lbs
10
Tim
Furbush
12:00 PM (Indoor)
1 x 3 @ 275 lbs
11
Mark
Hardin
7:00 AM (Indoor)
1 x 3 @ 265 lbs
12
Tony
Maccaline
6:00 AM (Indoor)
1 x 3 @ 255 lbs
13
Jay
Clancy
5:00 AM (Virtual)
1 x 3 @ 250 lbs
175,190,215,235,250
14
KEITH
DEJESUS
3:30 PM (Indoor)
1 x 3 @ 245 lbs
15
Theis
Jorgensen
5:00 AM (Indoor)
1 x 3 @ 235 lbs
16
Sharangdhar
Phatak
7:00 AM (Indoor)
1 x 3 @ 215 lbs
17
Carl
Donadio
7:00 AM (Indoor)
1 x 3 @ 205 lbs
17
graham
pettengill
7:00 AM (Indoor)
1 x 3 @ 205 lbs
18
Zubair
magdum
5:30 PM (Indoor)
1 x 3 @ 175 lbs
Female Clients
1
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 3 @ 275 lbs
2
Helene
Desjardins
6:00 AM (Indoor)
1 x 3 @ 245 lbs
3
Prika
Silva
5:00 AM (Indoor)
1 x 3 @ 225 lbs
3
Simony
Cardoso
3:30 PM (Indoor)
1 x 3 @ 225 lbs
4
Nicole
Moore
7:00 AM (Virtual)
5 x 3 @ 215 lbs
5
Hanah
Conlan
6:00 AM (Indoor)
1 x 3 @ 205 lbs
6
Heather
Clancy
7:00 AM (Virtual)
1 x 3 @ 195 lbs
80% 125/145/175/185/195
7
Daniela
Dietz
5:30 PM (Indoor)
1 x 3 @ 185 lbs
7
Hayley
Comeau
5:30 PM (Indoor)
1 x 3 @ 185 lbs
7
Marissa
Papazian
5:00 AM (Indoor)
1 x 3 @ 185 lbs
8
Gina
Richard
5:00 AM (Indoor)
1 x 3 @ 180 lbs
9
Jessica
Clancy
6:00 AM (Indoor)
1 x 3 @ 175 lbs
10
Mandy
Pant
12:00 PM (Indoor)
1 x 3 @ 165 lbs
11
Anne
Leahy
6:00 AM (Indoor)
1 x 3 @ 155 lbs
11
Briana
DeWolfe
12:00 PM (Indoor)
1 x 3 @ 155 lbs
11
Marybeth
Costello
5:30 PM (Indoor)
1 x 3 @ 155 lbs
11
Rebecca
Welch
6:00 AM (Indoor)
1 x 3 @ 155 lbs
12
Heather
Schmidt
5:00 AM (Indoor)
1 x 3 @ 135 lbs
12
Nicole
St.Pierre
5:00 AM (Indoor)
1 x 3 @ 135 lbs
13
Amy
Costello
5:00 AM (Indoor)
1 x 3 @ 130 lbs
14
Carolyn
Keiper
5:00 AM (Indoor)
1 x 3 @ 125 lbs
15
Qin
Sun
12:00 PM (Indoor)
5 x 3 @ 120 lbs
15
Emily
Oberlee
5:00 AM (Indoor)
1 x 3 @ 120 lbs
16
Susan
Black
6:00 AM (Virtual)
1 x 3 @ 115 lbs
17
Sandra
Burns
6:00 AM (Indoor)
1 x 3 @ 110 lbs
18
Shana
Doiron
6:00 AM (Indoor)
1 x 3 @ 100 lbs
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