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Components
Single arm DB bench Press
Front Rack Reverse Lunge
Ghostbusters
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
Friday 4/22/22 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):
28 (12/16)
Workout
Friday 4/22/22 WOD
Warm-up
What you need:
Dumbbell
Barbell
Assault bike
Specific Prep
*Coach's Choice
Strength
1A: Single arm DB bench Press (3x8 each side)
-Building
Alternate Options:
-BB/KB/Odd object floor press
-Tempo push-up
1B: Front Rack Reverse Lunge (3x6 each side)
-Don’t alt legs
-Building
Alternate Options:
-DB/KB/Odd object reverse lunge
Metcon
Ghostbusters (AMRAP - Rounds and Reps)
Every 2 min x6
8/6 Cal bike or Ski erg
:45 Front plank
Alternate Options:
Bike/ Ski Erg?
-:30 Jump squats
Front plank?
-Hollow body hold
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, April 22, 2022
Male Clients
1
Keivan
Russo
12:00 PM (Indoor)
1 x 16 @ 70 lbs
2
Evan
Cleveland
5:00 AM (Virtual)
1 x 16 @ 60 lbs
2
Mark
DiRienzo
4:00 PM (Indoor)
1 x 16 @ 60 lbs
3
Jake
Lubsen
5:30 PM (Indoor)
3 x 16 @ 55 lbs
25 lb warm up
3
jonathan
crandall
5:00 AM (Virtual)
1 x 16 @ 55 lbs
4
Nate
Oram
6:00 AM (Indoor)
1 x 16 @ 50 lbs
5
Maqsood
Ahmed
7:00 AM (Indoor)
1 x 16 @ 45 lbs
6
Jay
clancy
7:00 AM (Virtual)
1 x 16 @ 40 lbs
7
Peter
Russo
12:00 PM (Indoor)
1 x 16 @ 35 lbs
15, 25,
8
Todd
Kinsman
9:00 AM (Indoor)
1 x 16 @ 30 lbs
9
Connor
McCarthy
4:00 PM (Indoor)
2 x 16 @ 25 lbs
10
Carolina
Lucchese
12:00 PM (Indoor)
1 x 16 @ 20 lbs
Female Clients
1
Gina
Richard
5:00 AM (Indoor)
1 x 16 @ 50 lbs
2
Helene
Desjardins
9:00 AM (Indoor)
1 x 16 @ 45 lbs
3
Nikki
Rutman
5:00 AM (Indoor)
1 x 16 @ 40 lbs
Rows
4
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 16 @ 35 lbs
4
Maria
Maynard
7:00 AM (Indoor)
1 x 16 @ 35 lbs
5
Victoria
Tuite
5:30 PM (Indoor)
1 x 16 @ 30 lbs
6
Carla
Lopez
7:00 AM (Indoor)
1 x 16 @ 25 lbs
6
Liz
Nasser
6:00 AM (Indoor)
1 x 16 @ 25 lbs
6
Marybeth
Costello
5:30 PM (Indoor)
1 x 16 @ 25 lbs
6
Nicole
St.Pierre
6:00 AM (Indoor)
1 x 16 @ 25 lbs
6
Prika
Silva
5:00 AM (Indoor)
1 x 16 @ 25 lbs
6
Qin
Sun
5:30 PM (Indoor)
1 x 16 @ 25 lbs
6
Rebecca
Welch
9:00 AM (Indoor)
1 x 16 @ 25 lbs
Barely
7
Jessica
Clancy
7:00 AM (Indoor)
1 x 16 @ 20 lbs
7
Simony
Cardoso
5:00 AM (Virtual)
1 x 16 @ 20 lbs
8
Carolyn
Keiper
6:00 AM (Indoor)
3 x 16 @ 15 lbs
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