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Components
Barbell Hip Thrust
Weighted Pull-ups
Jinkies
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 4/19/22 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):
43 (20/23)
Workout
Tuesday 4/19/22 WOD
Warm-up
What you need:
Barbell
-200m run
-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
A: Barbell Hip Thrust (4x6)
Barbell Hip Thrust
-Building
Alternate Option:
-Glute bridge
B: Weighted Pull-ups (4x2)
The Strict Pull-up
-Building
Alternate Options:
-Tempo inverted row
-BB/DB/KB/Odd object row
Metcon
Jinkies (Time)
3RFT
200m run
10 Pull up (RX+ 5 Bar MU)
200m run
3 Deadlifts (225/155)(275/205rx+)
(14 min cap)
Alternate Options:
Run?
-:30 Mountain climber +:30 Jumping jack
Pull-up?
-Inverted Row
-Tempo BB/DB/KB/Odd object row
Deadlift?
-DB/KB/Odd object RDL
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 19, 2022
Male Clients
1
Evan
Cleveland
12:00 PM (Indoor)
1 x 6 @ 285 lbs
2
G-Man
St. Onge
5:00 AM (Virtual)
1 x 6 @ 275 lbs
2
Nick
Lupoli
5:00 AM (Indoor)
1 x 6 @ 275 lbs
2
Rui
Xu
4:00 PM (Indoor)
1 x 6 @ 275 lbs
3
Dennis
Paoloni
12:00 PM (Indoor)
1 x 6 @ 265 lbs
4
Michael
Cuthbert
7:00 AM (Virtual)
1 x 6 @ 255 lbs
5
Mark
DiRienzo
12:00 PM (Indoor)
1 x 6 @ 235 lbs
6
Maqsood
Ahmed
7:00 AM (Indoor)
1 x 6 @ 225 lbs
6
Mark
Hardin
7:00 AM (Indoor)
1 x 6 @ 225 lbs
6
Mohiuddin
Ahmed
5:30 PM (Indoor)
1 x 6 @ 225 lbs
7
Graham
Pettengill
7:00 AM (Indoor)
1 x 6 @ 215 lbs
7
Rob
Scannevin
7:00 AM (Indoor)
1 x 6 @ 215 lbs
8
Jay
clancy
5:00 AM (Indoor)
1 x 6 @ 205 lbs
135,155,185,205
8
jonathan
crandall
4:00 PM (Indoor)
1 x 6 @ 205 lbs
9
KEITH
DEJESUS
4:00 PM (Indoor)
1 x 6 @ 185 lbs
9
Zubair
magdum
5:30 PM (Indoor)
1 x 6 @ 185 lbs
10
Todd
Kinsman
5:00 AM (Virtual)
3 x 6 @ 155 lbs
10
Connor
McCarthy
12:00 PM (Indoor)
1 x 6 @ 155 lbs
11
Carolina
Lucchese
9:00 AM (Indoor)
1 x 6 @ 145 lbs
12
Marc
Dobay
4:00 PM (Indoor)
1 x 6 @ 95 lbs
Female Clients
1
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 6 @ 265 lbs
2
Helene
Desjardins
9:00 AM (Indoor)
1 x 6 @ 240 lbs
3
Gina
Richard
5:00 AM (Indoor)
1 x 6 @ 235 lbs
3
Marissa
Papazian
5:00 AM (Indoor)
1 x 6 @ 235 lbs
4
Simony
Cardoso
4:00 PM (Indoor)
1 x 6 @ 215 lbs
5
Carla
Lopez
7:00 AM (Indoor)
1 x 6 @ 205 lbs
6
Nikki
Rutman
5:00 AM (Indoor)
1 x 6 @ 175 lbs
7
Hanah
Conlan
6:00 AM (Indoor)
1 x 6 @ 165 lbs
7
Heather
Schmidt
5:00 AM (Indoor)
1 x 6 @ 165 lbs
7
Maria
Maynard
5:00 AM (Indoor)
1 x 6 @ 165 lbs
7
Rebecca
Welch
6:00 AM (Indoor)
1 x 6 @ 165 lbs
8
Peg
Kinsman
9:00 AM (Indoor)
1 x 6 @ 155 lbs
105/125/145/155
9
Qin
Sun
7:00 AM (Indoor)
4 x 6 @ 145 lbs
9
Hayley
Comeau
5:30 PM (Indoor)
1 x 6 @ 145 lbs
9
Marybeth
Costello
5:30 PM (Indoor)
1 x 6 @ 145 lbs
9
Victoria
Tuite
5:30 PM (Indoor)
1 x 6 @ 145 lbs
10
Beth
varner
4:00 PM (Indoor)
1 x 6 @ 125 lbs
10
Sandy
Brock
4:00 PM (Indoor)
1 x 6 @ 125 lbs
11
Leah
Hantman
9:00 AM (Indoor)
1 x 6 @ 115 lbs
12
Jean
Hanks
9:00 AM (Virtual)
1 x 6 @ 100 lbs
13
Cheryl
Kaplan
6:00 AM (Indoor)
1 x 6 @ 85 lbs
14
Mary
Gemme
7:00 AM (Virtual)
1 x 6 @ 75 lbs
15
Vangie
Cleversey
7:00 AM (Virtual)
1 x 6 @ 35 lbs
Db glute bridge
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