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Components
Barbell Hip Thrust
Christine
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
Tuesday 2/8/22 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)
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):
45 (18/27)
Workout
Tuesday 2/8/22 WOD
Warm-up
What you need:
Barbell
Box
Rower
-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
*Coach's Choice
Strength
1A: Barbell Hip Thrust (5x5)
Barbell Hip Thrust
-Building
(Record heaviest weight)
Alternate Options:
Barbell Hip thrust?
-BW/KB/DB/Odd object Glute bridge
Metcon
Christine (Time)
3 rounds for time of:
500-m row
12 bodyweight deadlifts
21 box jumps, 20-in. box
Alternate Options:
500m row?
-:30 mountain climbers +:30 Jumping jacks x2
Bodyweight deadlifts?
-BB/DB/KB/Odd object RDL’s
Box jumps?
-Step ups
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, February 08, 2022
Male Clients
1
Keivan
Russo
5:30 PM (Indoor)
1 x 5 @ 315 lbs
135/185/225/275/315
1
Matt
Calhoun
5:30 PM (Indoor)
1 x 5 @ 315 lbs
2
Dennis
Paoloni
9:00 AM (Indoor)
1 x 5 @ 305 lbs
3
Jon
Collette
5:00 AM (Indoor)
1 x 5 @ 300 lbs
4
Brendan
Sheehan
7:00 AM (Indoor)
1 x 5 @ 255 lbs
5
Marc
Dobay
4:00 PM (Indoor)
1 x 5 @ 245 lbs
5
Rui
Xu
5:30 PM (Indoor)
1 x 5 @ 245 lbs
6
Jay
clancy
5:00 AM (Virtual)
1 x 5 @ 225 lbs
6
Maqsood
Ahmed
7:00 AM (Indoor)
1 x 5 @ 225 lbs
6
Michael
Cuthbert
7:00 AM (Indoor)
1 x 5 @ 225 lbs
6
Mohiuddin
Ahmed
4:00 PM (Indoor)
1 x 5 @ 225 lbs
7
Christopher
Lacasse
7:00 AM (Indoor)
1 x 5 @ 215 lbs
7
KEITH
DEJESUS
12:00 PM (Indoor)
1 x 5 @ 215 lbs
7
Mark
Hardin
7:00 AM (Indoor)
1 x 5 @ 215 lbs
8
Graham
Pettengill
7:00 AM (Indoor)
1 x 5 @ 185 lbs
9
Nate
Oram
6:00 AM (Indoor)
1 x 5 @ 175 lbs
10
Carolina
Lucchese
12:00 PM (Indoor)
1 x 5 @ 165 lbs
10
Tim
Furbush
6:00 AM (Virtual)
1 x 5 @ 165 lbs
Female Clients
1
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 5 @ 280 lbs
2
Prika
Silva
5:00 AM (Indoor)
1 x 5 @ 270 lbs
3
Marissa
Papazian
12:00 PM (Indoor)
1 x 5 @ 205 lbs
3
Simony
Cardoso
4:00 PM (Indoor)
1 x 5 @ 205 lbs
4
Amy
Costello
5:00 AM (Indoor)
1 x 5 @ 195 lbs
4
Carla
Lopez
7:00 AM (Indoor)
1 x 5 @ 195 lbs
85, 135, 155, 175,195
4
Emily
Oberlee
5:00 AM (Indoor)
1 x 5 @ 195 lbs
4
Julia
Rissmiller
5:00 AM (Indoor)
1 x 5 @ 195 lbs
5
Annie
Powell
5:00 AM (Indoor)
1 x 5 @ 185 lbs
5
Liz
Nasser
5:00 AM (Indoor)
1 x 5 @ 185 lbs
5
Traci
Lake
6:00 AM (Indoor)
1 x 5 @ 185 lbs
6
Helene
Desjardins
6:00 AM (Indoor)
1 x 5 @ 175 lbs
6
Jessica
Clancy
6:00 AM (Indoor)
1 x 5 @ 175 lbs
6
Rebecca
Welch
6:00 AM (Indoor)
1 x 5 @ 175 lbs
7
Nicole
Croteau
7:00 AM (Virtual)
1 x 5 @ 165 lbs
65, 85, 105, 135, 165
8
Heather
Schmidt
5:00 AM (Indoor)
1 x 5 @ 135 lbs
Went lighter, back is tweeky
8
Private
4:00 PM (Indoor)
1 x 5 @ 135 lbs
9
Qin
Sun
5:30 PM (Indoor)
5 x 5 @ 125 lbs
9
Carolyn
Keiper
5:00 AM (Indoor)
1 x 5 @ 125 lbs
9
Debbie
Chung
9:00 AM (Indoor)
1 x 5 @ 125 lbs
9
Jackie
Donadio
4:00 PM (Indoor)
1 x 5 @ 125 lbs
9
Marybeth
Costello
5:30 PM (Indoor)
1 x 5 @ 125 lbs
9
Shellie
James
5:30 PM (Indoor)
1 x 5 @ 125 lbs
10
Danielle
Fontaine
7:00 AM (Indoor)
1 x 5 @ 115 lbs
11
Jen
Mogensen
6:00 AM (Indoor)
1 x 5 @ 100 lbs
12
Shana
Doiron
7:00 AM (Virtual)
1 x 5 @ 55 lbs
13
Vangie
Cleversey
7:00 AM (Virtual)
8 x 5 @ 30 lbs
Db glute bridge
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