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Components
Barbell Hip Thrust
Shoulder Press
Xanadu
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 5/13/22 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):
27 (10/17)
Workout
Friday 5/13/22 WOD
Warm-up
What you need:
Barbell
Wall Ball
-10 jumping jacks
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
Active hamstring
Walk the dog + pike pass through
Hip opener
Spiderman complex w/ hip lift
Inchworm w/ push up
Lateral lunge w/ shoulder flexion
4 point squat
Specific Prep
*Coach's Choice
Strength
1A: Barbell Hip Thrust (3x8)
Barbell Hip Thrust
-Building
Alternate Options:
-Weighted glute bridge
-Glute bridge
1B: Shoulder Press (3x10)
Shoulder Press
-40%, 50% and 60%+
Alternate Options:
-DB/KB/odd object press
Metcon
Xanadu (Time)
5 rounds for time:
18 WBS (20/14)
12 Pull up (RX+C2B)
6 Deadlifts (225/155,275/205rx+)
(16 min cap)
Alternate Options:
WBS?
- BB/DB/KB/Odd object thruster
Pullup?
-Inverted row
-DB/KB/Odd object row
Deadlift?
-BB/KB/Odd object RDL
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 13, 2022
Male Clients
1
Michael
Cuthbert
7:00 AM (Indoor)
1 x 8 @ 315 lbs
Go maybe mid 300s next time (start higher for better workout)
2
Maqsood
Ahmed
7:00 AM (Indoor)
1 x 8 @ 215 lbs
2
Max
Kaplan
7:00 AM (Indoor)
1 x 8 @ 215 lbs
2
Sam
Kaplan
7:00 AM (Indoor)
1 x 8 @ 215 lbs
3
KEITH
DEJESUS
12:00 PM (Indoor)
1 x 8 @ 185 lbs
4
Carl
Donadio
7:00 AM (Indoor)
1 x 8 @ 175 lbs
5
Peter
Russo
5:30 PM (Indoor)
1 x 8 @ 165 lbs
6
Carolina
Lucchese
12:00 PM (Indoor)
1 x 8 @ 145 lbs
7
Alexander
Alvarez
5:30 PM (Indoor)
1 x 8 @ 135 lbs
8
Marc
Dobay
12:00 PM (Indoor)
1 x 8 @ 95 lbs
Female Clients
1
Gina
Richard
5:00 AM (Indoor)
1 x 8 @ 245 lbs
2
Simony
Cardoso
4:00 PM (Indoor)
1 x 8 @ 235 lbs
3
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 8 @ 225 lbs
4
Marissa
Papazian
5:00 AM (Indoor)
1 x 8 @ 215 lbs
5
Liz
Nasser
5:00 AM (Indoor)
1 x 8 @ 180 lbs
6
Carla
Lopez
7:00 AM (Indoor)
1 x 8 @ 175 lbs
7
Amy
Costello
5:00 AM (Indoor)
1 x 8 @ 145 lbs
7
Lauren
Dubin
12:00 PM (Indoor)
1 x 8 @ 145 lbs
8
Heather
Schmidt
5:00 AM (Indoor)
1 x 8 @ 125 lbs
8
Jean
Hanks
9:00 AM (Virtual)
1 x 8 @ 125 lbs
Weighted flute bridge
8
Qin
Sun
7:00 AM (Indoor)
1 x 8 @ 125 lbs
9
Debbie
Chung
9:00 AM (Indoor)
1 x 8 @ 120 lbs
10
Marybeth
Costello
4:00 PM (Indoor)
1 x 8 @ 115 lbs
11
Dani
Donadio
7:00 AM (Indoor)
1 x 8 @ 105 lbs
11
Jackie
Donadio
7:00 AM (Indoor)
1 x 8 @ 105 lbs
12
Cheryl
Kaplan
6:00 AM (Indoor)
3 x 8 @ 85 lbs
12
Julia
Rissmiller
5:00 AM (Indoor)
1 x 8 @ 85 lbs
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