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Components
Ron
Hermione
Harry
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 11/17/21 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):
35 (14/21)
Workout
Wednesday 11/17/21 WOD
Warm-up
What you need:
Assault Bike
Kettlebell
Wall Ball
Abmat
-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
Specific Prep
*Coaches Choice
Metcon
Ron (AMRAP - Rounds and Reps)
5 min amrap
5 Cal assault bike
8 Burpees
-Rest 2 mins
Alternate Options:
Assault bike?
-Cal Row
-:30 shuttle sprint
Burpees?
-Up/downs
Hermione (AMRAP - Rounds and Reps)
5 min amrap
10 Wall ball shots (20,14)
12 Gorilla rows (6 each side alternating) (53,35)
-Rest 2 mins
Alternate Options:
Wall Ball shot
-Thrusters
-Squat jumps
Gorilla rows?
-BB/DB/Odd object bent over row
Goblet reverse lunges?
Harry (AMRAP - Rounds and Reps)
5 min amrap
12 Goblet alternating reverse lunge (53,35)
20 Abmat situps
Alternate Options:
Goblet reverse lunges?
-Bodyweight reverse lunge
Abmat situp
-Anchored situp
Accessory strength
Metcon (No Measure)
3 rounds:
5x Pallof press (5 each side)
6-8 Reverse crunches
Cool Down
*Coaches Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 17, 2021
Male Clients
1
Nate
Oram
12:00 PM (Indoor)
6 + 1
2
KEITH
DEJESUS
12:00 PM (Indoor)
5 + 5
3
Matt
Grandbois
6:00 AM (Indoor)
5 + 0
4
Marc
Dobay
3:30 PM (Indoor)
4 + 10
5
Kevin Cruz
l
5:00 AM (Indoor)
4 + 6
6
Maqsood
Ahmed
3:30 PM (Indoor)
4 + 5
6
Peter
Russo
3:30 PM (Indoor)
4 + 5
7
Christopher
Lacasse
7:00 AM (Indoor)
4 + 2
8
Jay
clancy
6:00 AM (Virtual)
4 + 0
8
Rob
Scannevin
7:00 AM (Indoor)
4 + 0
9
Syam
Buradagunta
3:30 PM (Indoor)
3 + 7
10
Graham
Pettengill
7:00 AM (Indoor)
4 + 5
35
11
Puneet
Jain
7:00 AM (Indoor)
3 + 0
Did 3.5 rounds in total
12
John
Volpe
12:00 PM (Indoor)
0 + 0
Female Clients
1
Gina
Richard
5:00 AM (Indoor)
5 + 0
2
Marissa
Papazian
5:00 AM (Indoor)
4 + 9
3
Emily
Oberlee
5:00 AM (Indoor)
4 + 4
4
Heather
Schmidt
5:00 AM (Indoor)
4 + 3
4
Rebecca
Welch
6:00 AM (Indoor)
4 + 3
5
Amy
Costello
5:00 AM (Indoor)
4 + 2
6
Erin
Collette
5:00 AM (Indoor)
4 + 1
7
Lisa
Zancewicz
5:00 AM (Indoor)
4 + 0
7
Nicole
St.Pierre
5:00 AM (Indoor)
4 + 0
8
Traci
Lake
6:00 AM (Indoor)
3 + 9
8
Victoria
Tuite
5:30 PM (Indoor)
3 + 9
9
Simony
Cardoso
3:30 PM (Indoor)
3 + 8
10
Carolyn
Keiper
5:00 AM (Indoor)
3 + 5
11
Christine
Guerard
5:00 AM (Indoor)
3 + 0
12
Jean
Hanks
12:00 PM (Indoor)
2 + 11
13
Mary
Gemme
6:00 AM (Virtual)
4 + 0
13
Sandy
Brock
5:30 PM (Indoor)
4 + 0
13
Susan
Black
7:00 AM (Virtual)
4 + 0
14
Beth
varner
5:30 PM (Indoor)
3 + 10
15
Vangie
Cleversey
7:00 AM (Virtual)
3 + 9
16
Cheryl
Kaplan
6:00 AM (Indoor)
3 + 0
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