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Components
Strict Lynne
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
Thursday 5/5/22 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):
24 (15/9)
Workout
Thursday 5/5/22 WOD
Warm-up
What you need:
Barbell
-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
Strict Lynne (AMRAP - Reps)
5rd amrap:
Max Rep Bench Press (Body Weight)
Max Strict Pull up
(35 min cap)
-Rest as needed between movements/sets
Alternate Options:
Bench Press?
- DB/KB/Odd object floor press
-Pushup
Strict 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:
Thursday, May 05, 2022
Male Clients
1
Evan
Cleveland
12:00 PM (Indoor)
115 Reps
155lb - 10/15 10/13 10/13 8/14 8/14
2
Nick
Lupoli
5:00 AM (Indoor)
101 Reps
190# - 13/12, 12/10, 11/10, 9/9, 7/8
3
Mohiuddin
Ahmed
5:30 PM (Indoor)
89 Reps
195# 14/11, 10/10, 7/9, 7/7, 7/7
4
Michael
Cuthbert
7:00 AM (Indoor)
83 Reps
180 bench: 10,7,4,3,3 Pull-ups: 17,14,10,8,7
5
Mark
DiRienzo
7:00 AM (Indoor)
81 Reps
#170 - 6/13 7/13 5/11 4/10 4/8
6
Keivan
Russo
12:00 PM (Indoor)
73 Reps
210# 7/8/6/4/5 BP 8/9/9/8/9 PU
7
Marty
Ferguson
12:00 PM (Indoor)
70 Reps
5/6/6/5/5 @190 12/10/7/7/7 pu
8
Connor
McCarthy
5:30 PM (Indoor)
107 Reps
65# 2 red band 15/10 15/10 10/10 9/10 8/10
9
Carolina
Lucchese
12:00 PM (Indoor)
84 Reps
9
KEITH
DEJESUS
12:00 PM (Indoor)
84 Reps
135 bp strict pullups
10
Dan
McCarthy
5:30 PM (Indoor)
83 Reps
135#-12,13,8,5,5; 11,9,8,6,5
11
Deepak
Mohan
5:30 PM (Indoor)
72 Reps
3 rounds strict Pull ups and 2 rounds banded. #105 Bench
12
Todd
Kinsman
9:00 AM (Indoor)
65 Reps
155#. 25 BP 40 PU
13
Syam
Buradagunta
7:00 AM (Indoor)
58 Reps
41, 17, 135 lbs
14
Nate
Oram
6:00 AM (Indoor)
50 Reps
5 reps / rd. 175 / 2 red bands
Female Clients
1
Marybeth
Costello
5:30 PM (Indoor)
110 Reps
65# 12 reps/round ring rows 10 rep/round
2
Marissa
Papazian
5:00 AM (Indoor)
86 Reps
3/4 BW 95# 7/8 8/8 8/8 9/11 8/11
3
Nicole
St.Pierre
7:00 AM (Indoor)
85 Reps
70#; 62 Bench, 23 PU
4
Qin
Sun
5:30 PM (Indoor)
80 Reps
55 lb; 3 red bands for the pull ups
5
Melody
Banasiak
5:30 PM (Indoor)
77 Reps
#55, 8/8, 8/8, 8/8, 8/10, 8/11
6
Kendra
Likely
7:00 AM (Indoor)
73 Reps
12/14/14/11/7 3s
7
Gina
Richard
5:00 AM (Indoor)
71 Reps
3/4 bodyweight; 1 red band for pull ups 1st rd: 17 reps 2nd rd: 1...
8
Lisa
Zancewicz
5:00 AM (Indoor)
61 Reps
9
Sandie
Hanlon
12:00 PM (Indoor)
27 Reps
75#
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