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Components
Macaroni
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
THRIVE 01/11/2022 - Prototype Training Systems (CrossFit Prototype)
Class
(All)
Prototype Thrive (Indoor): 8:00 AM
Prototype Thrive (Virtual): 8:00 AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
1 (0/1)
Workout
THRIVE 01/11/2022
Warm-up
-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:
-Coaches choice
Metcon
Macaroni (AMRAP - Reps)
:30 on and :30 off x 6 rounds
Min 1: Side plank
Min 2: Hollow hold
Min 3: Assault bike
Min 4: Gorilla Row (53,35/70,44rx+)
Min 5: Double Unders
-Score total calories and Gorilla rows
-Alternate side on plank every other round
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, January 11, 2022
Male Clients
Female Clients
1
Nicole
Croteau
Prototype Thrive (Virtual...
146 Reps
Skaters instead of DU, 36lb row
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