Show Workout in Full Screen
Auto Scroll Page
Components
Turkish Get Up
Side Plank Crunch
Annie
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
Thursday 3/3/22 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):
19 (6/13)
Workout
Thursday 3/3/22 WOD
Warm-up
What you need:
Kettlebell
Jump rope
Abmat
-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
1A: Turkish Get Up (3x2)
Turkish Get Up
-Building
Alternate Options:
-Half get up
-Empty handed get up
1B: Side Plank Crunch (3x15)
Alternate Options:
-Knee down side plank crunch
-Side plank hold :30
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
(10 min cap)
Alternate Options:
Double Unders?
-Single unders
-Double taps
Abmat situps?
-Anchored sit ups
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, March 03, 2022
Male Clients
1
Mark
Hardin
7:00 AM (Indoor)
3 x 2 @ 40 lbs
2
jonathan
crandall
4:00 PM (Indoor)
3 x 2 @ 35 lbs
2
Michael
Cuthbert
7:00 AM (Indoor)
3 x 2 @ 35 lbs
2
Rob
Scannevin
7:00 AM (Indoor)
3 x 2 @ 35 lbs
3
Alfredo
Arcieri
7:00 AM (Indoor)
3 x 2 @ 10 lbs
4
Connor
McCarthy
5:30 PM (Indoor)
1 x 2 @ 30 lbs
Female Clients
1
Lisa
Zancewicz
5:00 AM (Indoor)
3 x 2 @ 45 lbs
2
Prika
Silva
5:00 AM (Indoor)
3 x 2 @ 44 lbs
3
Helene
Desjardins
6:00 AM (Indoor)
3 x 2 @ 35 lbs
3
Marissa
Papazian
5:00 AM (Indoor)
3 x 2 @ 35 lbs
4
Gina
Richard
5:00 AM (Indoor)
3 x 2 @ 25 lbs
4
Peg
Kinsman
4:00 PM (Indoor)
3 x 2 @ 25 lbs
15/20/25
5
Emily
Oberlee
5:00 AM (Indoor)
3 x 2 @ 20 lbs
5
Traci
Lake
6:00 AM (Indoor)
3 x 2 @ 20 lbs
6
Coreen
Williamson
5:00 AM (Virtual)
3 x 5 @ 15 lbs
Standing side bend w/ DB overhead
6
Lauren
Dubin
7:00 AM (Indoor)
3 x 2 @ 15 lbs
6
Rebecca
Welch
6:00 AM (Indoor)
3 x 2 @ 15 lbs
7
Kathy
Bridge
7:00 AM (Virtual)
3 x 2 @ 5 lbs
8
Marybeth
Costello
5:30 PM (Indoor)
3 x 2 @ 2.5 lbs
Loading...
Powered By Wodify