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Components
Push Press
Mars
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 3/29/22 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):
52 (23/29)
Workout
Tuesday 3/29/22 WOD
Warm-up
What you need:
Barbell
Rower
-Row 250m
-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
Push Press (5x5)
Push Press
-40%, 50%, 60%, 70%, 75-80%
(Score heaviest set)
Alternate Options:
-DB/KB/Odd object push press
Metcon
Mars (AMRAP - Rounds and Reps)
16 min amrap:
50 Cal row
40 Hand Release Push Up
30 T2B
Alternate Options:
Row?
-400m run
-:30 jumping jack + :30 Mountain climbers x2
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, March 29, 2022
Male Clients
1
G-Man
St. Onge
5:00 AM (Virtual)
1 x 5 @ 210 lbs
2
Keivan
Russo
5:30 PM (Indoor)
1 x 5 @ 205 lbs
3
Mohiuddin
Ahmed
5:30 PM (Indoor)
1 x 5 @ 175 lbs
4
Matt
Grandbois
6:00 AM (Indoor)
1 x 5 @ 165 lbs
95-115-136-155-165
4
Nick
Lupoli
5:00 AM (Indoor)
1 x 5 @ 165 lbs
5
Mark
DiRienzo
6:00 AM (Indoor)
1 x 5 @ 160 lbs
6
Rui
Xu
4:00 PM (Indoor)
1 x 5 @ 147 lbs
7
Brendan
Sheehan
7:00 AM (Indoor)
1 x 5 @ 145 lbs
7
Nate
Oram
6:00 AM (Indoor)
1 x 5 @ 145 lbs
7
Rob
Scannevin
7:00 AM (Indoor)
1 x 5 @ 145 lbs
8
Evan
Cleveland
9:00 AM (Indoor)
1 x 5 @ 140 lbs
8
Maqsood
Ahmed
7:00 AM (Indoor)
1 x 5 @ 140 lbs
Failed 145
9
Edward
Pearson
6:00 AM (Indoor)
1 x 5 @ 135 lbs
9
Jay
clancy
5:00 AM (Virtual)
1 x 5 @ 135 lbs
75,90,105,125,135 (75%)
9
Marty
Ferguson
4:00 PM (Indoor)
1 x 5 @ 135 lbs
9
Michael
Cuthbert
7:00 AM (Indoor)
1 x 5 @ 135 lbs
10
Mark
Hardin
7:00 AM (Indoor)
1 x 5 @ 125 lbs
11
Deepak
Mohan
5:30 PM (Indoor)
1 x 5 @ 117 lbs
12
Tim
Hulbert
12:00 PM (Indoor)
5 x 5 @ 115 lbs
12
jonathan
crandall
4:00 PM (Indoor)
1 x 5 @ 115 lbs
13
Alfredo
Arcieri
7:00 AM (Indoor)
5 x 5 @ 65 lbs
14
Connor
McCarthy
5:30 PM (Indoor)
2 x 5 @ 60 lbs
Might have been 3 sets don’t remember
15
Carolina
Lucchese
12:00 PM (Indoor)
1 x 5 @ 55 lbs
Female Clients
1
Helene
Desjardins
6:00 AM (Indoor)
1 x 5 @ 145 lbs
2
Gina
Richard
4:00 PM (Indoor)
1 x 5 @ 125 lbs
3
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 5 @ 110 lbs
4
Marissa
Papazian
5:00 AM (Indoor)
1 x 5 @ 105 lbs
5
Prika
Silva
5:00 AM (Indoor)
1 x 5 @ 100 lbs
6
Carla
Lopez
7:00 AM (Indoor)
1 x 5 @ 95 lbs
6
Hanah
Conlan
6:00 AM (Indoor)
1 x 5 @ 95 lbs
6
Traci
Lake
6:00 AM (Indoor)
1 x 5 @ 95 lbs
7
Buffy
Buradagunta
12:00 PM (Indoor)
1 x 5 @ 90 lbs
7
Simony
Cardoso
4:00 PM (Indoor)
1 x 5 @ 90 lbs
8
Liz
Nasser
5:00 AM (Indoor)
1 x 5 @ 85 lbs
8
Marybeth
Costello
4:00 PM (Indoor)
1 x 5 @ 85 lbs
8
Nicole
St.Pierre
5:00 AM (Indoor)
1 x 5 @ 85 lbs
8
Victoria
Tuite
4:00 PM (Indoor)
1 x 5 @ 85 lbs
9
Maria
Maynard
5:00 AM (Indoor)
1 x 5 @ 80 lbs
Shoulder
9
Sandy
Brock
5:30 PM (Indoor)
1 x 5 @ 80 lbs
10
Qin
Sun
7:00 AM (Indoor)
5 x 5 @ 70 lbs
10
Emily
Oberlee
5:00 AM (Indoor)
1 x 5 @ 70 lbs
10
Heather
Schmidt
5:00 AM (Indoor)
1 x 5 @ 70 lbs
10
Julia
Rissmiller
5:00 AM (Indoor)
1 x 5 @ 70 lbs
11
Anne
Leahy
6:00 AM (Indoor)
1 x 5 @ 65 lbs
11
Diana
Gikunju
5:30 PM (Indoor)
1 x 5 @ 65 lbs
11
Private
4:00 PM (Indoor)
1 x 5 @ 65 lbs
11
Rebecca
Welch
6:00 AM (Indoor)
1 x 5 @ 65 lbs
12
Jen
Mogensen
6:00 AM (Indoor)
1 x 5 @ 60 lbs
12
Melody
Banasiak
12:00 PM (Indoor)
1 x 5 @ 60 lbs
13
Mary
Gemme
7:00 AM (Virtual)
1 x 5 @ 55 lbs
14
Sandie
Hanlon
4:00 PM (Indoor)
1 x 5 @ 50 lbs
15
Vangie
Cleversey
7:00 AM (Virtual)
1 x 5 @ 20 lbs
Db floor press
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