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Components
Turkish Get Up
Jitterbug
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
Wednesday 4/6/22 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):
25 (11/14)
Workout
Wednesday 4/6/22 WOD
Warm-up
What you need:
Abmat
Kettlebell
200m run
-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
Turkish Get Up (4x2 each side)
Turkish Get Up
-Building
(Record weight)
Alternate Options:
-Half get ups
Metcon
Jitterbug (Time)
3rds w/partner:
800m run alt every 200m w/partner
100 Abmat Sit up alt every 10 reps w/partner
80 Alt single arm KB swings (alt every 20 reps w/partner) (53/35)
(24 min cap)
Alternate Options:
Run?
-1k Row
-:30 mountain climbers +:30 Jumping jacks x4
Abmat situps?
-Anchored sit ups
Single arm KB swings?
-Russian swings
-Glute bridges
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, April 06, 2022
Male Clients
1
Keivan
Russo
4:00 PM (Indoor)
1 x 2 @ 70 lbs
53/53/70/70
2
Marc
Dobay
4:00 PM (Indoor)
1 x 2 @ 53 lbs
Static hold
2
Nick
Lupoli
5:00 AM (Indoor)
1 x 2 @ 53 lbs
3
Mark
Hardin
7:00 AM (Indoor)
1 x 2 @ 40 lbs
3
Michael
Cuthbert
7:00 AM (Indoor)
1 x 2 @ 40 lbs
18,35,40,40
4
Deepak
Mohan
5:30 PM (Indoor)
1 x 2 @ 35 lbs
5
Maqsood
Ahmed
7:00 AM (Indoor)
1 x 2 @ 30 lbs
15/20/25/30
6
Peter
Russo
4:00 PM (Indoor)
4 x 2 @ 26 lbs
6
Carl
Donadio
7:00 AM (Indoor)
1 x 2 @ 26 lbs
7
Connor
McCarthy
5:30 PM (Indoor)
2 x 2 @ 25 lbs
8
Tim
Martel
6:00 AM (Indoor)
1 x 2 @ 20 lbs
Female Clients
1
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 2 @ 50 lbs
2
Prika
Silva
5:00 AM (Indoor)
1 x 2 @ 44 lbs
3
Gina
Richard
5:00 AM (Indoor)
1 x 2 @ 35 lbs
3
Marissa
Papazian
5:00 AM (Indoor)
1 x 2 @ 35 lbs
4
Liz
Nasser
6:00 AM (Indoor)
1 x 2 @ 30 lbs
5
Hayley
Comeau
5:30 PM (Indoor)
1 x 2 @ 26 lbs
5
Traci
Lake
6:00 AM (Indoor)
1 x 2 @ 26 lbs
6
Nicole
St.Pierre
5:00 AM (Indoor)
1 x 2 @ 25 lbs
7
Emily
Oberlee
5:00 AM (Virtual)
1 x 2 @ 20 lbs
7
Heather
Schmidt
5:00 AM (Indoor)
1 x 2 @ 20 lbs
7
Sana
Maqsood
9:00 AM (Indoor)
1 x 2 @ 20 lbs
8
Marybeth
Costello
5:30 PM (Indoor)
1 x 2 @ 15 lbs
8
Rebecca
Welch
6:00 AM (Indoor)
1 x 2 @ 15 lbs
9
Diana
Gikunju
6:00 AM (Indoor)
1 x 2 @ 10 lbs
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