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Components
Pendlay Row
Reverse Crunch
West Side Story
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
Wednesday 6/8/22 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):
28 (14/14)
Workout
Wednesday 6/8/22 WOD
Warm-up
What you need:
Barbell
Rower
-Row 250m
-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
1A: Pendlay Row (3x8)
Pendlay Row
-Building
Alternate Options:
-Single arm DB/KB/Odd object row
1B: Reverse Crunch (1x5)
Alternate Option:
-:30 tall plank
Metcon
West Side Story (Calories)
Every 2.5 mins x 5 rounds
1 min max cal on the rower
10 Pullups
(Score Cals on the rower)
Alternate Options:
Max cal row?
-1 min shuttle sprint
-1 min burpees
Pullups?
-Inverted row
-BB/DB/KB/Odd object row
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, June 08, 2022
Male Clients
1
Mike
Collette
9:00 AM (Indoor)
3 x 8 @ 185 lbs
2
Dennis
Paoloni
9:00 AM (Indoor)
1 x 8 @ 155 lbs
2
Matt
Calhoun
5:30 PM (Indoor)
1 x 8 @ 155 lbs
3
jonathan
crandall
4:00 PM (Indoor)
1 x 8 @ 135 lbs
3
Maqsood
Ahmed
9:00 AM (Indoor)
1 x 8 @ 135 lbs
3
Michael
Cuthbert
7:00 AM (Indoor)
1 x 8 @ 135 lbs
4
Jake
Lubsen
5:30 PM (Indoor)
3 x 8 @ 125 lbs
85, 85, 105, 125
4
Deepak
Mohan
5:30 PM (Indoor)
1 x 8 @ 125 lbs
4
Sam
Kaplan
6:00 AM (Indoor)
1 x 8 @ 125 lbs
5
KEITH
DEJESUS
4:00 PM (Indoor)
1 x 8 @ 115 lbs
6
Graham
Pettengill
7:00 AM (Indoor)
1 x 8 @ 85 lbs
7
Connor
McCarthy
5:30 PM (Indoor)
3 x 8 @ 75 lbs
8
Carolina
Lucchese
12:00 PM (Indoor)
1 x 8 @ 65 lbs
9
Nick
Lupoli
5:00 AM (Indoor)
1 x 5 @ 185 lbs
Thought it said 5 reps
Female Clients
1
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 8 @ 105 lbs
1
Simony
Cardoso
4:00 PM (Indoor)
1 x 8 @ 105 lbs
2
Hanah
Conlan
5:30 PM (Indoor)
1 x 8 @ 100 lbs
3
Jessica
Clancy
6:00 AM (Indoor)
1 x 8 @ 85 lbs
4
Beth
varner
4:00 PM (Indoor)
1 x 8 @ 75 lbs
4
Diana
Gikunju
5:30 PM (Indoor)
1 x 8 @ 75 lbs
4
Maria
Maynard
5:00 AM (Virtual)
1 x 8 @ 75 lbs
4
Marybeth
Costello
4:00 PM (Indoor)
1 x 8 @ 75 lbs
5
Emily
Oberlee
5:00 AM (Indoor)
1 x 8 @ 70 lbs
6
Julia
Rissmiller
5:00 AM (Indoor)
1 x 8 @ 65 lbs
7
Qin
Sun
7:00 AM (Indoor)
1 x 8 @ 60 lbs
8
Cheryl
Kaplan
6:00 AM (Indoor)
3 x 8 @ 55 lbs
8
Jackie
Donadio
4:00 PM (Indoor)
1 x 8 @ 55 lbs
9
Coreen
Williamson
6:00 AM (Indoor)
3 x 8 @ 35 lbs
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