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Components
Metcon
Dig a Little Deeper
Settings
Location
(All)
Prototype Training Systems (CrossFit Prototype)
Program
Algonquin Girls soccer Fitness Program
COA Premium CrossFit Express
Corporate Fitness
CrossFit
Empowered
Flames 10 week hockey training
Flames off ice hockey training
Fundamentals
Girl Power
Hillers Girls Soccer Preseason
North Stars Club Hockey Off-Ice Training.
Prototype ENDURE
Prototype Girls Club
Prototype Kids Summer Program
Prototype Longevity
Prototype LTAD Program
Prototype Mobility
Prototype Nutrition
Prototype Strength
Prototype Thrive
Small Group Training
Sunday Skills
Virtual Coaching
Westborough Youth Lacrosse
Youth Fundamentals
Date
Workout
Thursday 3/24/22 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)
9:00 AM (Indoor)
9:00 AM (Virtual)
12:00 PM (Indoor)
4:00 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 (9/16)
Workout
Thursday 3/24/22 WOD
Warm-up
What you need:
2x Kettlebells
Jump rope
Rower
:90 row
-10 jumping jacks
-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
*Coach's Choice
Strength
Metcon (Weight)
12 min emom
Min 1 - Farmer carry 100ft
Min 2 - Front plank 60sec
Min 3 - Rest
(Record weight for carry)
Alternate Options:
Farmers carry?
-Suitcase carry
-Odd object carry
Metcon
Dig a Little Deeper (Time)
1000m row
100 Du
750m row
60 DU
500m row
40 DU
(16 min cap)
Alternate Options:
Row?
-800m run, 400m run and 200m run
Double Unders?
-Double taps
-Singles
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, March 24, 2022
Male Clients
1
G-Man
St. Onge
4:00 PM (Indoor)
190 lbs
1
Nate
Oram
12:00 PM (Indoor)
190 lbs
106-140-190-140
2
Jon
Collette
5:00 AM (Virtual)
180 lbs
1x88# 1x106# 2x180
3
Maqsood
Ahmed
7:00 AM (Indoor)
140 lbs
70x2
4
Mohiuddin
Ahmed
5:30 PM (Indoor)
106 lbs
5
Christopher
Lacasse
9:00 AM (Indoor)
53 lbs
6
Brian
Dingman
7:00 AM (Virtual)
45 lbs
7
Dennis
Paoloni
9:00 AM (Indoor)
53 lbs
8
Carl
Donadio
7:00 AM (Indoor)
45 lbs
Female Clients
1
Gina
Richard
5:00 AM (Indoor)
110 lbs
2 55lb dumbbells
2
Helene
Desjardins
5:30 PM (Indoor)
70 lbs
70kbs
3
Maria
Maynard
5:00 AM (Indoor)
53 lbs
4
Marybeth
Costello
5:30 PM (Indoor)
50 lbs
5
Nicole
Croteau
9:00 AM (Virtual)
45 lbs
45 lb plates
6
Hanah
Conlan
6:00 AM (Indoor)
44 lbs
6
Heather
Schmidt
5:00 AM (Indoor)
44 lbs
6
Liz
Nasser
5:00 AM (Indoor)
44 lbs
6
Rebecca
Welch
6:00 AM (Indoor)
44 lbs
6
Traci
Lake
6:00 AM (Indoor)
44 lbs
7
Nikki
Rutman
5:00 AM (Indoor)
50 lbs
8
Sana
Maqsood
9:00 AM (Indoor)
40 lbs
9
Julia
Rissmiller
5:00 AM (Indoor)
35 lbs
35# KB
10
Emily
Oberlee
5:00 AM (Virtual)
30 lbs
11
Vangie
Cleversey
7:00 AM (Virtual)
20 lbs
Db carry
12
Mary
Gemme
7:00 AM (Virtual)
15 lbs
Only weight available
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