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Components
Front Squat
Venus
Settings
Location
(All)
Prototype Training Systems (CrossFit Prototype)
Program
COA Premium CrossFit Express
Corporate Fitness
CrossFit
Hillers Girls Soccer Preseason
North Stars Club Hockey Off-Ice Training.
Prototype Longevity
Prototype LTAD Program
Prototype Nutrition
Prototype Performance & Recovery
Small Group Training
Virtual Coaching
Youth Fundamentals
Date
Workout
Monday 3/28/22 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):
47 (21/26)
Workout
Monday 3/28/22 WOD
Warm-up
What you need:
Barbell
Box
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
-10 tempo air squats
Deadbugs
Wrist mob
Active hamstring
Walk the dog + pike pass through
Spiderman complex w/ hip lift
Inchworm w/ push up
Four point squat
Lateral lunge w/ shoulder flexion
Front rack mob
Specific Prep
*Coach's Choice
Strength
Front Squat (5x4)
Front Squat
-Building
-FIfth set should be heavier than last weeks set of 3
(Score heaviest set)
Alternate Options:
-Tempo goblet squat
Metcon
Venus (AMRAP - Rounds and Reps)
3 min amrap 1 min rest x3:
3 Power Cleans (135/95)
6 Box Jumps (24/20)
9 Air squats
-pick up where you left off each round
Alternate Options:
Power cleans?
-DB/KB/Odd object power clean
Box jumps?
-Stepups
-Reverse lunges
Air squats?
-Squat to a box
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 28, 2022
Male Clients
1
G-Man
St. Onge
5:00 AM (Virtual)
1 x 4 @ 265 lbs
145,195,225,245,265
2
Keivan
Russo
4:00 PM (Indoor)
1 x 4 @ 245 lbs
3
Jon
Collette
7:00 AM (Virtual)
1 x 4 @ 235 lbs
3
Michael
Cuthbert
7:00 AM (Indoor)
1 x 4 @ 235 lbs
Can go higher, maybe 245-250
4
Brian
Zancewicz
12:00 PM (Indoor)
1 x 4 @ 230 lbs
4
Nick
Lupoli
5:00 AM (Indoor)
1 x 4 @ 230 lbs
5
Zachary
Taylor
12:00 PM (Indoor)
1 x 5 @ 225 lbs
5
Mohiuddin
Ahmed
4:00 PM (Indoor)
1 x 4 @ 225 lbs
5
Nate
Oram
6:00 AM (Indoor)
1 x 4 @ 225 lbs
6
Rui
Xu
12:00 PM (Indoor)
1 x 4 @ 207 lbs
7
Rob
Scannevin
7:00 AM (Indoor)
1 x 4 @ 205 lbs
8
Evan
Cleveland
12:00 PM (Indoor)
1 x 4 @ 200 lbs
9
Tim
Furbush
12:00 PM (Indoor)
1 x 4 @ 195 lbs
10
Maqsood
Ahmed
7:00 AM (Indoor)
1 x 4 @ 190 lbs
11
Steve
Cimino
12:00 PM (Indoor)
1 x 4 @ 155 lbs
12
Jay
clancy
5:00 AM (Virtual)
1 x 4 @ 145 lbs
105,115,125,135,145
12
Peter
Russo
4:00 PM (Indoor)
1 x 4 @ 145 lbs
95, 115, 125, 135, 145
13
Tony
Maccaline
6:00 AM (Indoor)
1 x 4 @ 125 lbs
14
Tim
Hulbert
9:00 AM (Indoor)
4 x 4 @ 85 lbs
Bar, 10, 15,25
15
Connor
McCarthy
4:00 PM (Indoor)
5 x 4 @ 75 lbs
16
Mark
DiRienzo
5:30 PM (Indoor)
1 x 3 @ 220 lbs
Failed 4th
Female Clients
1
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 4 @ 190 lbs
2
Prika
Silva
5:00 AM (Indoor)
1 x 4 @ 175 lbs
3
Gina
Richard
5:00 AM (Indoor)
1 x 4 @ 165 lbs
4
Helene
Desjardins
6:00 AM (Indoor)
1 x 4 @ 160 lbs
5
Marissa
Papazian
5:00 AM (Indoor)
1 x 4 @ 145 lbs
6
Simony
Cardoso
4:00 PM (Indoor)
1 x 4 @ 130 lbs
7
Hanah
Conlan
6:00 AM (Indoor)
1 x 4 @ 125 lbs
7
Traci
Lake
6:00 AM (Indoor)
1 x 4 @ 125 lbs
8
Carolina
Lucchese
12:00 PM (Indoor)
1 x 4 @ 115 lbs
8
Debbie
Chung
9:00 AM (Indoor)
1 x 4 @ 115 lbs
8
Victoria
Tuite
5:30 PM (Indoor)
1 x 4 @ 115 lbs
9
Maria
Maynard
5:00 AM (Indoor)
1 x 4 @ 110 lbs
9
Peg
Kinsman
7:00 AM (Indoor)
1 x 4 @ 110 lbs
80/90/100/110
10
Julia
Rissmiller
5:00 AM (Indoor)
1 x 4 @ 105 lbs
10
Nicole
St.Pierre
5:00 AM (Indoor)
1 x 4 @ 105 lbs
Legs not pleased
11
Qin
Sun
7:00 AM (Indoor)
5 x 4 @ 100 lbs
11
Anne
Leahy
6:00 AM (Indoor)
1 x 4 @ 100 lbs
11
Marybeth
Costello
4:00 PM (Indoor)
1 x 4 @ 100 lbs
11
Rebecca
Welch
6:00 AM (Indoor)
1 x 4 @ 100 lbs
12
Jennifer
Houghtaling
12:00 PM (Indoor)
1 x 4 @ 95 lbs
12
Sandy
Brock
5:30 PM (Indoor)
1 x 4 @ 95 lbs
13
Diana
Gikunju
5:30 PM (Indoor)
1 x 4 @ 90 lbs
14
Emily
Oberlee
5:00 AM (Indoor)
2 x 4 @ 85 lbs
14
Heather
Schmidt
5:00 AM (Indoor)
1 x 4 @ 85 lbs
14
Sana
Maqsood
9:00 AM (Indoor)
1 x 4 @ 85 lbs
15
Vangie
Cleversey
7:00 AM (Virtual)
1 x 4 @ 25 lbs
Db tempo squat
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