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Components
Half Kneeling Dumbbel ...
Weighted Pull-ups
Taco
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 4/12/22 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):
39 (18/21)
Workout
Tuesday 4/12/22 WOD
Warm-up
What you need:
Dumbbell
Box
-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
1A: Half Kneeling Dumbbell Press (4x8 each side)
-Building
Alternate Options:
-Pike Pushup
-Barbell only? Landmine press
1B: Weighted Pull-ups (4x3)
The Strict Pull-up
*Strict
-Building
(Record heaviest weight)
Alternate Options:
-Inverted row
-DB/KB/Odd object row
Metcon
Taco (AMRAP - Rounds and Reps)
10 min amrap:
5 HSPU
10 Chest 2 Bar pull up
15 Box Jumps (24,20)
Alternate Options:
HSPU?
-Hand release pushup
Chest to bar Pullup?
-Tempo Inverted row
-Tempo DB/KB/Odd object row
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 12, 2022
Male Clients
1
G-Man
St. Onge
5:00 AM (Virtual)
4 x 8 @ 50 lbs
2
Jon
Collette
5:00 AM (Indoor)
4 x 8 @ 45 lbs
3
Evan
Cleveland
12:00 PM (Indoor)
4 x 8 @ 40 lbs
3
Michael
Cuthbert
7:00 AM (Indoor)
4 x 8 @ 40 lbs
4
KEITH
DEJESUS
12:00 PM (Indoor)
4 x 8 @ 35 lbs
4
Marc
Dobay
4:00 PM (Indoor)
4 x 8 @ 35 lbs
4
Mark
Hardin
7:00 AM (Indoor)
4 x 8 @ 35 lbs
4
Mohiuddin
Ahmed
5:30 PM (Indoor)
4 x 8 @ 35 lbs
4
Zubair
magdum
4:00 PM (Indoor)
4 x 8 @ 35 lbs
5
jonathan
crandall
4:00 PM (Indoor)
4 x 8 @ 30 lbs
5
Rui
Xu
5:30 PM (Indoor)
4 x 8 @ 30 lbs
6
Rob
Scannevin
7:00 AM (Indoor)
4 x 8 @ 25 lbs
6
Tim
Hulbert
9:00 AM (Indoor)
4 x 8 @ 25 lbs
7
Graham
Pettengill
7:00 AM (Indoor)
4 x 8 @ 20 lbs
8
Jay
clancy
5:00 AM (Virtual)
3 x 8 @ 30 lbs
8
Dan
McCarthy
5:30 PM (Indoor)
2 x 8 @ 30 lbs
8
Keivan
Russo
12:00 PM (Indoor)
2 x 8 @ 35 lbs
2@25 / 2@35
8
Maqsood
Ahmed
7:00 AM (Indoor)
1 x 8 @ 35 lbs
20/25/30/35
Female Clients
1
Gina
Richard
7:00 AM (Indoor)
4 x 8 @ 35 lbs
1
Helene
Desjardins
5:30 PM (Indoor)
4 x 8 @ 35 lbs
1
Lisa
Zancewicz
5:00 AM (Indoor)
4 x 8 @ 35 lbs
2
Maria
Maynard
5:00 AM (Indoor)
4 x 8 @ 30 lbs
3
Carla
Lopez
7:00 AM (Indoor)
4 x 8 @ 25 lbs
3
Hanah
Conlan
6:00 AM (Indoor)
4 x 8 @ 25 lbs
3
Liz
Nasser
5:00 AM (Indoor)
4 x 8 @ 25 lbs
3
Marissa
Papazian
5:00 AM (Indoor)
4 x 8 @ 25 lbs
3
Marybeth
Costello
4:00 PM (Indoor)
4 x 8 @ 25 lbs
3
Private
4:00 PM (Indoor)
4 x 8 @ 25 lbs
3
Prika
Silva
5:00 AM (Indoor)
4 x 8 @ 25 lbs
3
Simony
Cardoso
4:00 PM (Indoor)
4 x 8 @ 25 lbs
Tight shoulders and neck Muscles😞
4
Emily
Oberlee
5:00 AM (Indoor)
4 x 8 @ 20 lbs
4
Julia
Rissmiller
5:00 AM (Indoor)
4 x 8 @ 20 lbs
5
Diana
Gikunju
5:30 PM (Indoor)
4 x 8 @ 15 lbs
5
Jean
Hanks
9:00 AM (Virtual)
4 x 8 @ 15 lbs
5
Jude
Hurwitz
9:00 AM (Virtual)
4 x 8 @ 15 lbs
All the weight I had
5
Karen
Burton
6:00 AM (Virtual)
4 x 8 @ 15 lbs
6
Rebecca
Welch
6:00 AM (Indoor)
4 x 6 @ 20 lbs
Left side weak
6
Nicole
St.Pierre
5:00 AM (Indoor)
2 x 8 @ 25 lbs
2 sets at 20#
6
Vangie
Cleversey
7:00 AM (Virtual)
2 x 8 @ 17.5 lbs
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