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Components
Deadlift
Saturn
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 4/1/22 WOD - Prototype Training Systems (CrossFit Prototype)
Class
(All)
5:00 AM (Indoor)
5:00 AM (Virtual)
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):
50 (23/27)
Workout
Friday 4/1/22 WOD
Warm-up
What you need:
Barbell
Kettlebell
-30 Jumping jacks
-20 kangaroos
-20 high knees
-10 up downs
-Walk the dog
-samson stretch
-Spiderman complex
-inchworm
-lateral lunge w/ shoulder flexion
Specific Prep
*Coach's Choice
Strength
Deadlift (3x2)
Deadlift
-80% across
-Reset each rep
-50%, 60%, 70% and 75% warmup
(Record weight that was used across)
Metcon
Saturn (AMRAP - Rounds and Reps)
12 min amrap:
10 Burpee
50 Double unders
20 Alt goblet reverse lunges (53,35)
50 Double unders
Alternate Options:
Burpees?
-Up/Downs
Double Unders?
-Singles
-Double Taps
Reverse Goblet lunges?
-BW lunges
-Air squats
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, April 01, 2022
Male Clients
1
Brian
Zancewicz
12:00 PM (Indoor)
3 x 2 @ 385 lbs
2
G-Man
St. Onge
5:00 AM (Virtual)
3 x 2 @ 350 lbs
Little birddog for fun
2
Mohiuddin
Ahmed
5:30 PM (Indoor)
3 x 2 @ 350 lbs
3
Keivan
Russo
12:00 PM (Indoor)
3 x 2 @ 345 lbs
4
Matt
Calhoun
5:30 PM (Indoor)
3 x 2 @ 325 lbs
4
Matt
Grandbois
6:00 AM (Indoor)
3 x 2 @ 325 lbs
4
Nate
Oram
6:00 AM (Indoor)
3 x 2 @ 325 lbs
5
Evan
Cleveland
4:00 PM (Indoor)
3 x 2 @ 315 lbs
5
Jon
Collette
7:00 AM (Indoor)
3 x 2 @ 315 lbs
5
Michael
Cuthbert
7:00 AM (Indoor)
3 x 2 @ 315 lbs
5
Nick
Lupoli
5:00 AM (Indoor)
3 x 2 @ 315 lbs
6
Maqsood
Ahmed
7:00 AM (Indoor)
3 x 2 @ 285 lbs
7
Mark
DiRienzo
12:00 PM (Indoor)
3 x 2 @ 275 lbs
7
Mark
Hardin
7:00 AM (Indoor)
3 x 2 @ 275 lbs
7
Tim
Furbush
9:00 AM (Indoor)
3 x 2 @ 275 lbs
8
Edward
Pearson
9:00 AM (Indoor)
3 x 2 @ 265 lbs
9
Jay
clancy
7:00 AM (Virtual)
3 x 2 @ 255 lbs
9
Tony
Maccaline
6:00 AM (Indoor)
3 x 2 @ 255 lbs
10
Todd
Kinsman
12:00 PM (Indoor)
3 x 2 @ 245 lbs
11
Carl
Donadio
7:00 AM (Indoor)
3 x 2 @ 225 lbs
11
jonathan
crandall
4:00 PM (Indoor)
3 x 2 @ 225 lbs
11
KEITH
DEJESUS
12:00 PM (Indoor)
3 x 2 @ 225 lbs
12
Brian
Dingman
7:00 AM (Virtual)
3 x 2 @ 205 lbs
Female Clients
1
Lisa
Zancewicz
5:00 AM (Indoor)
3 x 2 @ 270 lbs
2
Helene
Desjardins
5:30 PM (Indoor)
3 x 2 @ 260 lbs
3
Nicole
Croteau
9:00 AM (Virtual)
3 x 2 @ 245 lbs
4
Gina
Richard
5:00 AM (Indoor)
3 x 2 @ 220 lbs
5
Heather
Clancy
7:00 AM (Virtual)
3 x 2 @ 215 lbs
5
Simony
Cardoso
4:00 PM (Indoor)
3 x 2 @ 215 lbs
6
Marissa
Papazian
5:00 AM (Indoor)
3 x 2 @ 205 lbs
6
Peg
Kinsman
12:00 PM (Indoor)
3 x 2 @ 205 lbs
7
Carla
Lopez
7:00 AM (Indoor)
3 x 2 @ 195 lbs
7
Liz
Nasser
5:00 AM (Indoor)
3 x 2 @ 195 lbs
7
Nikki
Rutman
5:00 AM (Indoor)
3 x 2 @ 195 lbs
8
Marybeth
Costello
5:30 PM (Indoor)
3 x 2 @ 170 lbs
9
Amy
Costello
5:00 AM (Indoor)
3 x 2 @ 167 lbs
9
Julia
Rissmiller
5:00 AM (Indoor)
3 x 2 @ 167 lbs
10
Leah
Hantman
7:00 AM (Indoor)
3 x 2 @ 165 lbs
11
Melody
Banasiak
9:00 AM (Indoor)
3 x 2 @ 155 lbs
11
Sandy
Brock
4:00 PM (Indoor)
3 x 2 @ 155 lbs
11
Victoria
Tuite
4:00 PM (Indoor)
3 x 2 @ 155 lbs
12
Beth
varner
4:00 PM (Indoor)
3 x 2 @ 150 lbs
13
Briana
DeWolfe
12:00 PM (Indoor)
3 x 2 @ 145 lbs
14
Qin
Sun
5:30 PM (Indoor)
3 x 2 @ 130 lbs
15
Nicole
St.Pierre
5:00 AM (Indoor)
3 x 2 @ 125 lbs
16
Shana
Doiron
7:00 AM (Indoor)
3 x 2 @ 120 lbs
17
Heather
Schmidt
6:00 AM (Indoor)
3 x 2 @ 115 lbs
18
Cheryl
Kaplan
6:00 AM (Indoor)
3 x 2 @ 105 lbs
18
Melanie
Maletta
6:00 AM (Indoor)
3 x 2 @ 105 lbs
19
Vangie
Cleversey
7:00 AM (Virtual)
3 x 2 @ 25 lbs
Db deadlift
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