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Components
Half Kneeling Dumbbel ...
Weighted Pull-ups
Taco
Settings
Location
(All)
Prototype Training Systems (CrossFit Prototype)
Program
COA Premium CrossFit Express
Corporate Fitness
CrossFit
Hillers Girls Soccer Preseason
Individual Program Design
North Stars Club Hockey Off-Ice Training.
Prototype Longevity
Prototype LTAD Program
Prototype Nutrition
Prototype Performance & Recovery
Small Group Training
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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