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Components
Ring Dips
Hanging L- Hold
I Love It
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
Wednesday 9/7/22 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):
17 (13/4)
Workout
Wednesday 9/7/22 WOD
Warm-up
What you need:
-10 Good mornings
-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
Band pull-aparts
Band pass throughs
Specific Prep
*Coach's Choice
Strength
1A: Ring Dips (3x6-8)
Ring Dips
Ring Dips?
-Ring holds
-Bar dips
1B: Hanging L- Hold (3x 10-20 seconds)
Hanging L- Hold?
-Hanging Knee Hold
-Bar hold
Metcon
I Love It (AMRAP - Rounds and Reps)
14 min amrap
6 Strict T2B
8 Ring Rows (at a Challenging angle)
20 Abmat Sit ups
10 L-Seated Double Dumbbell Press (35/20#)
Strict T2B?
-Kipping T2B
-Knees to chest
Ring Rows?
-Push ups on a box
-DB bench press
Abmat sit ups?
-Hanging hold
-Plank
L Steated Press?
-Standing Press
-Pike Push up
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 07, 2022
Male Clients
1
Mike
Collette
12:00 PM (Indoor)
3 x 8
2
Dan
McCarthy
4:00 PM (Indoor)
3 x 6
2
KEITH
DEJESUS
9:00 AM (Virtual)
1 x 6
2
kevin
ji
9:00 AM (Virtual)
3 x 6
2
Mark
Hardin
7:00 AM (Indoor)
3 x 6
2
Rui
Xu
4:00 PM (Indoor)
1 x 6
2
Todd
Kinsman
7:00 AM (Indoor)
3 x 6
3
Keivan
Russo
6:00 AM (Virtual)
1 x 5
4
Marc
Dobay
4:00 PM (Indoor)
1 x 0
Body weight
5
Damon
Walsh
6:00 AM (Indoor)
1 x 6
5
Matt
Grandbois
6:00 AM (Indoor)
3 x 6
Tip tors
5
Peter
Russo
5:30 PM (Indoor)
1 x 6
Holds
6
Rob
Scannevin
7:00 AM (Indoor)
3 x 1
Ring holds
Female Clients
1
Nicole
St.Pierre
5:00 AM (Indoor)
4 x 6
2
Jude
Hurwitz
9:00 AM (Virtual)
3 x 8
Used band
3
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 6
4
Simony
Cardoso
4:00 PM (Indoor)
1 x 0
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