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Components
Turkish Get Up
Jitterbug
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
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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