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Components
Bench Press
Gorilla Row
Twilight
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
Monday 5/16/22 WOD - Prototype Training Systems (CrossFit Prototype)
Class
(All)
5:00 AM (Indoor)
5:00 AM (Virtual)
6:00 AM (Indoor)
6:00 AM (Virtual)
7:00 AM (Indoor)
7:00 AM (Virtual)
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):
55 (30/25)
Workout
Monday 5/16/22 WOD
Warm-up
What you need:
Barbell
Kettlebell
-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
1A: Bench Press (3x10)
Bench Press
-Building
Alternate Options:
-DB/KB/Odd object press
-Floor press
1B: Gorilla Row (3x16 alt reps)
- w/ KB
- 8 reps each side
- building
Metcon
Twilight (Time)
2RFT
800m run (CFP Lap)
30 KB swings (53,35/70,44Rx+
20 Pull ups
10 Push Press (95/65,135/95Rx+)
(18 min cap)
Alternate Options:
Run?
-1k row or 4 mins bike
-:30 jumping jacks +:30 Mountain climbers x4
KB swings
-DB/Odd object swing
-BB RDL
Pullups?
-Inverted rows
-DB/KB/Odd object rows
Push press?
-DB/KB/Odd object press
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 16, 2022
Male Clients
1
Mohiuddin
Ahmed
5:30 PM (Indoor)
1 x 10 @ 205 lbs
2
Nick
Lupoli
5:00 AM (Indoor)
1 x 10 @ 200 lbs
3
Jake
Lubsen
5:30 PM (Indoor)
3 x 10 @ 185 lbs
3
Jeff
Kaplan
4:00 PM (Indoor)
1 x 10 @ 185 lbs
3
Marc
Dobay
4:00 PM (Indoor)
1 x 10 @ 185 lbs
4
john
lentine
7:00 AM (Indoor)
1 x 10 @ 180 lbs
135, 155, 180
5
Mike
Collette
9:00 AM (Virtual)
3 x 10 @ 175 lbs
6
Michael
Cuthbert
7:00 AM (Indoor)
1 x 10 @ 170 lbs
7
Keivan
Russo
12:00 PM (Indoor)
1 x 10 @ 165 lbs
115/140/165 Smooth
7
Marty
Ferguson
12:00 PM (Indoor)
1 x 10 @ 165 lbs
8
Private
5:00 AM (Indoor)
1 x 10 @ 155 lbs
8
Evan
Cleveland
9:00 AM (Virtual)
1 x 10 @ 155 lbs
8
Jon
Collette
7:00 AM (Virtual)
1 x 10 @ 155 lbs
160x6
8
jonathan
crandall
5:30 PM (Indoor)
1 x 10 @ 155 lbs
8
Matt
Grandbois
6:00 AM (Indoor)
1 x 10 @ 155 lbs
145-150-155
8
Nate
Oram
6:00 AM (Indoor)
1 x 10 @ 155 lbs
8
Rui
Xu
12:00 PM (Indoor)
1 x 10 @ 155 lbs
9
Jay
clancy
5:00 AM (Indoor)
1 x 10 @ 135 lbs
115,125,135
9
Mark
DiRienzo
6:00 AM (Indoor)
1 x 10 @ 135 lbs
9
Max
Kaplan
7:00 AM (Indoor)
1 x 10 @ 135 lbs
9
Sam
Kaplan
7:00 AM (Indoor)
1 x 10 @ 135 lbs
10
KEITH
DEJESUS
12:00 PM (Indoor)
1 x 10 @ 130 lbs
11
Carl
Donadio
7:00 AM (Indoor)
1 x 10 @ 120 lbs
11
Peter
Russo
5:30 PM (Indoor)
1 x 10 @ 120 lbs
12
Brendan
Sheehan
7:00 AM (Indoor)
1 x 10 @ 115 lbs
12
Maqsood
Ahmed
7:00 AM (Indoor)
1 x 10 @ 115 lbs
13
Deepak
Mohan
4:00 PM (Indoor)
1 x 10 @ 105 lbs
14
Graham
Pettengill
7:00 AM (Indoor)
1 x 10 @ 100 lbs
15
Zubair
magdum
5:30 PM (Indoor)
1 x 10 @ 95 lbs
16
Carolina
Lucchese
9:00 AM (Indoor)
1 x 10 @ 75 lbs
Female Clients
1
Gina
Richard
5:00 AM (Indoor)
1 x 10 @ 135 lbs
2
Helene
Desjardins
6:00 AM (Indoor)
1 x 10 @ 120 lbs
3
Hanah
Conlan
5:30 PM (Indoor)
1 x 10 @ 105 lbs
4
Marissa
Papazian
6:00 AM (Indoor)
1 x 10 @ 95 lbs
Should’ve tried 100
4
Nicole
Croteau
9:00 AM (Indoor)
1 x 10 @ 95 lbs
65, 85, 95
5
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 10 @ 90 lbs
6
Prika
Silva
5:00 AM (Indoor)
1 x 10 @ 85 lbs
7
Kendra
Likely
7:00 AM (Indoor)
1 x 10 @ 75 lbs
55,65,75
7
Liz
Nasser
5:00 AM (Indoor)
1 x 10 @ 75 lbs
5 at 80
7
Nicole
St.Pierre
5:00 AM (Indoor)
1 x 10 @ 75 lbs
8.5 reps @ 80
8
Jessica
Clancy
6:00 AM (Indoor)
1 x 10 @ 70 lbs
8
Traci
Lake
6:00 AM (Indoor)
1 x 10 @ 70 lbs
9
Marybeth
Costello
5:30 PM (Indoor)
1 x 10 @ 65 lbs
9
Qin
Sun
7:00 AM (Indoor)
1 x 10 @ 65 lbs
Tried 70 and did 8 reps
10
Debbie
Chung
9:00 AM (Indoor)
1 x 10 @ 60 lbs
10
Emily
Oberlee
5:00 AM (Indoor)
1 x 10 @ 60 lbs
10
Heather
Schmidt
5:00 AM (Indoor)
1 x 10 @ 60 lbs
10
Melody
Banasiak
12:00 PM (Indoor)
1 x 10 @ 60 lbs
11
Dani
Donadio
4:00 PM (Indoor)
1 x 10 @ 55 lbs
11
Jackie
Donadio
4:00 PM (Indoor)
1 x 10 @ 55 lbs
11
Jean
Hanks
9:00 AM (Indoor)
1 x 10 @ 55 lbs
11
Peg
Kinsman
9:00 AM (Indoor)
1 x 10 @ 55 lbs
45/50/55
11
Rebecca
Welch
6:00 AM (Indoor)
1 x 10 @ 55 lbs
12
Simony
Cardoso
4:00 PM (Indoor)
1 x 10 @ 0 lbs
Landline press
12
Shana
Doiron
9:00 AM (Indoor)
1 x 1 @ 95 lbs
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