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Zercher Reverse Lunge
Hawkins, Indiana
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.
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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 6/3/22 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):
32 (16/16)
Workout
Friday 6/3/22 WOD
Warm-up
What you need:
Barbell
Box
-10 Good mornings
-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
Zercher Reverse Lunge (3x5)
-5 each leg alternating
-Building
Alternate Options:
-Front rack reverse lunge
-DB/KB/Odd object reverse lunge
Metcon
Hawkins, Indiana (Time)
Buy in: 800m run
Front Squat (135/95,205/125Rx+)
5,5,5,5,5
T2B
3,6,9,12,15
-Front squat taken from the ground
-16 minute cap
Alternate Options:
Run?
-Row 1k
-:30 Jumping jack + :30 mountain climbers x4
Front Squat
- DB/KB/Odd object squat
Toe to bar?
- Supine leg lift
-Toe to Kettlebell
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, June 03, 2022
Male Clients
1
Mike
Collette
7:00 AM (Virtual)
1 x 5 @ 225 lbs
135/185/225
2
Nick
Lupoli
5:00 AM (Indoor)
1 x 5 @ 166 lbs
3
Private
5:00 AM (Indoor)
1 x 5 @ 165 lbs
4
Griffin
Barriere
4:00 PM (Indoor)
1 x 5 @ 155 lbs
5
Dennis
Paoloni
5:30 PM (Indoor)
1 x 5 @ 135 lbs
5
Michael
Cuthbert
7:00 AM (Indoor)
1 x 5 @ 135 lbs
95,115,135
6
Keivan
Russo
12:00 PM (Indoor)
1 x 5 @ 130 lbs
75/115/130
7
Brendan
Sheehan
7:00 AM (Indoor)
1 x 5 @ 105 lbs
7
KEITH
DEJESUS
12:00 PM (Indoor)
1 x 5 @ 105 lbs
8
Christopher
Lacasse
7:00 AM (Indoor)
1 x 5 @ 95 lbs
8
Nate
Oram
6:00 AM (Indoor)
1 x 5 @ 95 lbs
8
Todd
Kinsman
4:00 PM (Indoor)
1 x 5 @ 95 lbs
9
Peter
Russo
12:00 PM (Indoor)
1 x 5 @ 85 lbs
10
Sam
Kaplan
7:00 AM (Indoor)
1 x 5 @ 80 lbs
11
Carl
Donadio
7:00 AM (Indoor)
1 x 5 @ 75 lbs
11
Rob
Scannevin
7:00 AM (Indoor)
1 x 5 @ 75 lbs
Female Clients
1
Gina
Richard
12:00 PM (Indoor)
1 x 5 @ 115 lbs
2
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 5 @ 105 lbs
2
Prika
Silva
5:00 AM (Indoor)
1 x 5 @ 105 lbs
3
Jessica
Clancy
12:00 PM (Indoor)
1 x 5 @ 75 lbs
3
Nicole
St.Pierre
5:00 AM (Indoor)
1 x 5 @ 75 lbs
4
Qin
Sun
5:30 PM (Indoor)
1 x 5 @ 70 lbs
5
Diana
Gikunju
5:30 PM (Indoor)
1 x 5 @ 65 lbs
5
Leah
Hantman
12:00 PM (Indoor)
1 x 5 @ 65 lbs
5
Peg
Kinsman
9:00 AM (Virtual)
1 x 5 @ 65 lbs
45/55/65
5
Victoria
Tuite
4:00 PM (Indoor)
1 x 5 @ 65 lbs
6
Debbie
Chung
9:00 AM (Indoor)
1 x 5 @ 50 lbs
6
Jean
Hanks
9:00 AM (Virtual)
1 x 5 @ 50 lbs
7
Cheryl
Kaplan
6:00 AM (Indoor)
1 x 5 @ 45 lbs
7
Emily
Oberlee
5:00 AM (Indoor)
1 x 5 @ 45 lbs
7
Sandie
Hanlon
12:00 PM (Indoor)
1 x 5 @ 45 lbs
I did reacher RDL
8
Marybeth
Costello
5:30 PM (Indoor)
1 x 5 @ 0 lbs
Body weight w/band arm hold
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