Show Workout in Full Screen
Auto Scroll Page
Components
Bent Over Row
Strict Push-Up
Celtics
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 5/23/22 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):
49 (25/24)
Workout
Monday 5/23/22 WOD
Warm-up
What you need:
Barbell
Rower
-250m row
-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: Bent Over Row (3x8)
Bent Over Row
-Building
Alternate Options:
-DB/KB/Odd object bent over row
1B: Strict Push-Up (3x Max Reps)
-Rest 2 mins after between supersets
-Modify off rack if can’t do strict push up
Alternate Options:
-Tempo incline pushups
Metcon
Celtics (Time)
4rds:
12 Pull up
20/15 Cal row
30 Shoulder taps
(14 min cap)
Alternate Options:
Pullup?
-Inverted row
-DB/KB/Odd object pullover
Cal Row?
-200m run
-:30 Jumping jacks +:30 mountain climbers
Shoulder taps?
-:30 tall plank
-:30 hollow hold
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 23, 2022
Male Clients
1
Mike
Collette
9:00 AM (Virtual)
1 x 8 @ 205 lbs
165/185/205
2
Evan
Cleveland
9:00 AM (Virtual)
1 x 8 @ 160 lbs
3
Keivan
Russo
12:00 PM (Indoor)
1 x 8 @ 155 lbs
Watch that head bob
3
Marty
Ferguson
12:00 PM (Indoor)
1 x 8 @ 155 lbs
4
Jake
Lubsen
5:30 PM (Indoor)
3 x 8 @ 145 lbs
115, 125, 145
4
Private
5:00 AM (Indoor)
1 x 8 @ 145 lbs
4
Jon
Collette
7:00 AM (Virtual)
1 x 8 @ 145 lbs
4
Nick
Lupoli
5:00 AM (Indoor)
1 x 8 @ 145 lbs
4
Rui
Xu
5:30 PM (Indoor)
1 x 8 @ 145 lbs
5
Brendan
Sheehan
7:00 AM (Indoor)
1 x 8 @ 135 lbs
5
G-Man
St. Onge
5:30 PM (Indoor)
1 x 8 @ 135 lbs
5
Michael
Cuthbert
7:00 AM (Indoor)
1 x 8 @ 135 lbs
115,135,135
6
jonathan
crandall
4:00 PM (Indoor)
1 x 8 @ 125 lbs
6
Nate
Oram
6:00 AM (Indoor)
1 x 8 @ 125 lbs
6
Steve
Blackwell
7:00 AM (Indoor)
1 x 8 @ 125 lbs
6
Zubair
magdum
4:00 PM (Indoor)
1 x 8 @ 125 lbs
7
Jay
clancy
5:00 AM (Virtual)
1 x 8 @ 115 lbs
7
Maqsood
Ahmed
7:00 AM (Indoor)
1 x 8 @ 115 lbs
7
Sam
Kaplan
7:00 AM (Indoor)
1 x 8 @ 115 lbs
8
Carl
Donadio
7:00 AM (Indoor)
1 x 8 @ 105 lbs
8
Damon
Walsh
9:00 AM (Indoor)
1 x 8 @ 105 lbs
8
Graham
Pettengill
12:00 PM (Indoor)
1 x 8 @ 105 lbs
9
Todd
Kinsman
4:00 PM (Indoor)
3 x 8 @ 95 lbs
9
KEITH
DEJESUS
12:00 PM (Indoor)
1 x 8 @ 95 lbs
10
Carolina
Lucchese
12:00 PM (Indoor)
1 x 8 @ 85 lbs
Female Clients
1
Gina
Richard
5:00 AM (Indoor)
1 x 8 @ 115 lbs
2
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 8 @ 105 lbs
2
Prika
Silva
5:00 AM (Indoor)
1 x 8 @ 105 lbs
3
Simony
Cardoso
4:00 PM (Indoor)
1 x 8 @ 100 lbs
4
Kendra
Likely
7:00 AM (Indoor)
1 x 8 @ 95 lbs
75,85,95
4
Marybeth
Costello
5:30 PM (Indoor)
1 x 8 @ 95 lbs
4
Private
5:30 PM (Indoor)
1 x 8 @ 95 lbs
5
Heather
Clancy
5:00 AM (Virtual)
1 x 8 @ 90 lbs
5
Nikki
Rutman
5:00 AM (Indoor)
1 x 8 @ 90 lbs
6
Diana
Gikunju
5:30 PM (Indoor)
1 x 8 @ 85 lbs
6
Liz
Nasser
5:00 AM (Indoor)
1 x 8 @ 85 lbs
6
Nicole
St.Pierre
5:00 AM (Indoor)
1 x 8 @ 85 lbs
7
Traci
Lake
6:00 AM (Indoor)
1 x 8 @ 75 lbs
8
Beth
varner
5:30 PM (Indoor)
1 x 8 @ 70 lbs
8
Nicole
Croteau
9:00 AM (Virtual)
1 x 8 @ 70 lbs
35lb dbs
8
Rebecca
Welch
6:00 AM (Indoor)
1 x 8 @ 70 lbs
9
Carolyn
Keiper
9:00 AM (Indoor)
1 x 8 @ 65 lbs
9
Debbie
Chung
9:00 AM (Indoor)
1 x 8 @ 65 lbs
9
Emily
Oberlee
5:00 AM (Indoor)
1 x 8 @ 65 lbs
9
Heather
Schmidt
6:00 AM (Indoor)
1 x 8 @ 65 lbs
10
Sana
Maqsood
9:00 AM (Indoor)
1 x 8 @ 60 lbs
10
Shana
Doiron
9:00 AM (Indoor)
1 x 8 @ 60 lbs
11
Coreen
Williamson
9:00 AM (Indoor)
3 x 8 @ 35 lbs
12
Vangie
Cleversey
7:00 AM (Virtual)
1 x 8 @ 15 lbs
Loading...
Powered By Wodify