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Components
Power Clean
Breakfast at Tiffany's
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
Tuesday 6/7/22 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):
47 (20/27)
Workout
Tuesday 6/7/22 WOD
Warm-up
What you need:
Barbell
Assault bike
Abmat
Kettlebell
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
-10 tempo air squats
Deadbugs
Wrist mob
Active hamstring
Walk the dog + pike pass through
Spiderman complex w/ hip lift
Inchworm w/ push up
Four point squat
Lateral lunge w/ shoulder flexion
Front rack mob
Specific Prep
*Coach's Choice
Strength
Power Clean (5x3)
Power Clean
-Building
-Drop and reset
(Stimulus+Intent: Differentiating the 3 different pulls)
Alternate Options:
-DB/KB/Odd object power clean
-Empty bar w/little to no added weight: muscle power clean
Metcon
Breakfast at Tiffany's (AMRAP - Reps)
15 min emom:
Min 1: :45 Assault bike
Min 2: :45 Abmat situps
Min 3: :45 Goblet tall kneeling getups (53,35)
-Score total cals, situps and getups
Alternate Options:
Assault bike?
-Jump squats
Abmat situps?
-Anchored sit ups
Goblet tall kneeling getups
-Empty handed tall kneeling getups
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, June 07, 2022
Male Clients
1
Mike
Collette
9:00 AM (Virtual)
1 x 3 @ 255 lbs
185/205/225/245/255
2
Private
5:00 AM (Indoor)
1 x 3 @ 216 lbs
3
Michael
Cuthbert
7:00 AM (Indoor)
1 x 3 @ 215 lbs
Was pretty hard, 225 would be the absolute limit today.
4
Nick
Lupoli
5:00 AM (Indoor)
1 x 3 @ 205 lbs
5
Nate
Oram
12:00 PM (Indoor)
1 x 3 @ 200 lbs
6
Brendan
Sheehan
7:00 AM (Indoor)
1 x 3 @ 185 lbs
6
Christopher
Lacasse
7:00 AM (Indoor)
1 x 3 @ 185 lbs
6
Rob
Scannevin
7:00 AM (Indoor)
1 x 3 @ 185 lbs
7
Jay
clancy
5:00 AM (Virtual)
1 x 3 @ 165 lbs
8
Alexander
Alvarez
5:30 PM (Indoor)
1 x 3 @ 155 lbs
8
Griffin
Barriere
12:00 PM (Indoor)
1 x 3 @ 155 lbs
8
KEITH
DEJESUS
12:00 PM (Indoor)
1 x 3 @ 155 lbs
9
jonathan
crandall
4:00 PM (Indoor)
1 x 3 @ 145 lbs
9
Rui
Xu
5:00 AM (Virtual)
1 x 3 @ 145 lbs
9
Sam
Kaplan
7:00 AM (Indoor)
1 x 3 @ 145 lbs
10
Deepak
Mohan
4:00 PM (Indoor)
1 x 3 @ 138 lbs
11
Zubair
magdum
4:00 PM (Indoor)
1 x 3 @ 125 lbs
12
Connor
McCarthy
5:30 PM (Indoor)
2 x 3 @ 95 lbs
Failed 105 twice
13
Carolina
Lucchese
12:00 PM (Indoor)
1 x 3 @ 85 lbs
14
Keivan
Russo
12:00 PM (Indoor)
1 x 2 @ 235 lbs
135/165/195/215/235 clean/failed 3rd
Female Clients
1
Helene
Desjardins
6:00 AM (Indoor)
1 x 3 @ 150 lbs
2
Annie
Powell
5:00 AM (Indoor)
1 x 3 @ 135 lbs
2
Lisa
Zancewicz
5:00 AM (Virtual)
1 x 3 @ 135 lbs
2
Marissa
Papazian
5:00 AM (Indoor)
1 x 3 @ 135 lbs
2
Prika
Silva
5:00 AM (Indoor)
1 x 3 @ 135 lbs
3
Liz
Nasser
5:00 AM (Indoor)
1 x 3 @ 125 lbs
25 pound pr (from 2014 🤣)
4
Jessica
Clancy
12:00 PM (Indoor)
1 x 3 @ 120 lbs
4
Simony
Cardoso
4:00 PM (Indoor)
1 x 3 @ 120 lbs
Failed #127lbs
5
Hanah
Conlan
5:30 PM (Indoor)
1 x 3 @ 115 lbs
5
Kendra
Likely
7:00 AM (Indoor)
1 x 3 @ 115 lbs
6
Christine
Guerard
5:00 AM (Indoor)
1 x 3 @ 110 lbs
6
Maria
Maynard
5:00 AM (Indoor)
1 x 3 @ 110 lbs
6
Nicole
St.Pierre
5:00 AM (Indoor)
1 x 3 @ 110 lbs
7
Carla
Lopez
7:00 AM (Indoor)
1 x 3 @ 105 lbs
Failed 110
7
Victoria
Tuite
5:30 PM (Indoor)
1 x 3 @ 105 lbs
8
Dani
Donadio
4:00 PM (Indoor)
1 x 3 @ 95 lbs
8
Jean
Hanks
12:00 PM (Indoor)
1 x 3 @ 95 lbs
9
Carolyn
Keiper
5:00 AM (Indoor)
1 x 3 @ 85 lbs
9
Emily
Oberlee
5:00 AM (Indoor)
1 x 3 @ 85 lbs
Get lower
10
Diana
Gikunju
5:00 AM (Virtual)
1 x 3 @ 80 lbs
10
Julia
Rissmiller
5:00 AM (Indoor)
1 x 3 @ 80 lbs
10
Stephanie
Nephew
5:00 AM (Indoor)
1 x 3 @ 80 lbs
11
Heather
Schmidt
6:00 AM (Indoor)
1 x 3 @ 75 lbs
11
Jackie
Donadio
4:00 PM (Indoor)
1 x 3 @ 75 lbs
11
Lauren
Dubin
12:00 PM (Indoor)
1 x 3 @ 75 lbs
11
Melanie
Maletta
6:00 AM (Indoor)
1 x 3 @ 75 lbs
12
Qin
Sun
7:00 AM (Indoor)
1 x 3 @ 60 lbs
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