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Components
Zercher Squat
Mandolin
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
Friday 1/21/22 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)
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):
31 (9/22)
Workout
Friday 1/21/22 WOD
Warm-up
What you need:
Barbell
-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
Zercher Squat (4x5)
Zercher Squat
-Building
-50, 60, 70 and 75%+
(Record heaviest set of 5)
Alternate Options:
-BB/DB Tempo goblet squat
Metcon
Mandolin (AMRAP - Rounds and Reps)
10 minute Amrap:
30 Double Under
14 Pistols (7 each leg)
10 C2B (6 BMUrx+)
Alternate Options:
Double Under?
-Single unders
-Double Taps
Pistol Squats?
- Single leg squats off a box
Chest to Bar?
-Inverted row
-DB/KB/Odd object row
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, January 21, 2022
Male Clients
1
Keivan
Russo
12:00 PM (Indoor)
1 x 5 @ 205 lbs
95/135/165/185/205
2
Jon
Collette
6:00 AM (Virtual)
1 x 5 @ 155 lbs
Partnered up w/Traci!
3
Kevin Cruz
l
12:00 PM (Indoor)
1 x 5 @ 150 lbs
4
Damon
Walsh
7:00 AM (Indoor)
1 x 5 @ 146 lbs
5
Carl
Donadio
7:00 AM (Indoor)
1 x 5 @ 136 lbs
6
Peter
Russo
12:00 PM (Indoor)
1 x 5 @ 125 lbs
7
Alexander
Alvarez
4:00 PM (Indoor)
1 x 5 @ 115 lbs
7
Jay
clancy
6:00 AM (Virtual)
1 x 5 @ 115 lbs
85,95,105,115
8
Carolina
Lucchese
12:00 PM (Indoor)
1 x 5 @ 95 lbs
Female Clients
1
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 5 @ 155 lbs
1
Traci
Lake
6:00 AM (Indoor)
1 x 5 @ 155 lbs
With Jon 😃
2
Prika
Silva
5:00 AM (Indoor)
1 x 5 @ 145 lbs
3
Gina
Richard
5:00 AM (Indoor)
1 x 5 @ 125 lbs
3
Marissa
Papazian
5:00 AM (Indoor)
1 x 5 @ 125 lbs
4
Simony
Cardoso
4:00 PM (Indoor)
1 x 5 @ 110 lbs
5
Jessica
Clancy
6:00 AM (Indoor)
1 x 5 @ 100 lbs
5
Jessica
Clancy
6:00 AM (Indoor)
1 x 5 @ 100 lbs
5
Liz
Nasser
6:00 AM (Indoor)
1 x 5 @ 100 lbs
6
Nikki
Rutman
5:00 AM (Indoor)
1 x 5 @ 95 lbs
7
Leah
Hantman
7:00 AM (Indoor)
1 x 5 @ 85 lbs
7
Nicole
St.Pierre
5:00 AM (Indoor)
1 x 5 @ 85 lbs
7
Rebecca
Welch
6:00 AM (Indoor)
1 x 5 @ 85 lbs
8
Amy
Costello
4:00 PM (Indoor)
1 x 5 @ 80 lbs
8
Marybeth
Costello
5:30 PM (Indoor)
1 x 5 @ 80 lbs
8
Valerie
Zolezzi-Wy ...
6:00 AM (Indoor)
1 x 5 @ 80 lbs
9
Jackie
Donadio
4:00 PM (Indoor)
1 x 5 @ 75 lbs
9
Jean
Hanks
9:00 AM (Indoor)
1 x 5 @ 75 lbs
10
Sonal
Ambwani
5:30 PM (Indoor)
1 x 5 @ 70 lbs
11
Emily
Oberlee
5:00 AM (Indoor)
1 x 5 @ 65 lbs
11
Shellie
James
6:00 AM (Indoor)
1 x 5 @ 65 lbs
12
Susan
Black
7:00 AM (Virtual)
1 x 5 @ 50 lbs
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