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Components
Barbell Hip Thrust
Bulgarian Split Squat
Rock Around The Clock
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 6/13/22 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):
39 (20/19)
Workout
Monday 6/13/22 WOD
Warm-up
What you need:
Barbell
DB/KB
-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: Barbell Hip Thrust (3x6)
Barbell Hip Thrust
-Building
-Pause and contract glutes at the top of every rep
Alternate Option:
-Weighted glute bridge
2A: Bulgarian Split Squat (3x8 each leg)
-Loaded in the goblet and building if appropriate
Alternate Option:
- Back foot anchored split squat
Metcon
Rock Around The Clock (Time)
On a 4 min clock x4
20 abmat situps
500m row
(Record slowest 500m)
Alternate Options:
Abmat situps?
-Anchored sit ups
-Hollow body rocks
Row?
-400m run
-:30 jumping jacks + :30 mountain climbers x2
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, June 13, 2022
Male Clients
1
Griffin
Barriere
12:00 PM (Indoor)
1 x 6 @ 405 lbs
1
Mike
Collette
12:00 PM (Indoor)
1 x 6 @ 405 lbs
2
Keivan
Russo
12:00 PM (Indoor)
1 x 6 @ 365 lbs
135/225/315/365
3
Private
9:00 AM (Indoor)
1 x 6 @ 277 lbs
4
Matt
Calhoun
5:30 PM (Indoor)
1 x 6 @ 275 lbs
4
Matt
Grandbois
6:00 AM (Indoor)
1 x 6 @ 275 lbs
185-225-275
4
Nick
Lupoli
5:00 AM (Indoor)
1 x 6 @ 275 lbs
5
jonathan
crandall
4:00 PM (Indoor)
1 x 6 @ 245 lbs
6
Mark
Hardin
7:00 AM (Indoor)
1 x 6 @ 225 lbs
7
KEITH
DEJESUS
12:00 PM (Indoor)
1 x 6 @ 215 lbs
7
Nate
Oram
6:00 AM (Indoor)
1 x 6 @ 215 lbs
8
Jon
Collette
7:00 AM (Indoor)
1 x 6 @ 205 lbs
8
Mark
DiRienzo
12:00 PM (Indoor)
1 x 6 @ 205 lbs
8
Michael
Cuthbert
7:00 AM (Indoor)
1 x 6 @ 205 lbs
Stayed light to focus on tightening glutes at the top with a paus...
8
Sam
Kaplan
6:00 AM (Indoor)
1 x 6 @ 205 lbs
9
Carl
Donadio
7:00 AM (Indoor)
1 x 6 @ 195 lbs
10
G-Man
St. Onge
5:00 AM (Virtual)
1 x 6 @ 185 lbs
11
Jay
clancy
5:00 AM (Virtual)
1 x 6 @ 175 lbs
11
Peter
Russo
5:30 PM (Indoor)
1 x 6 @ 175 lbs
12
Carolina
Lucchese
4:00 PM (Indoor)
1 x 6 @ 145 lbs
Female Clients
1
Gina
Richard
9:00 AM (Indoor)
1 x 6 @ 275 lbs
2
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 6 @ 225 lbs
2
Prika
Silva
5:00 AM (Indoor)
1 x 6 @ 225 lbs
3
Anne
Leahy
6:00 AM (Indoor)
1 x 6 @ 215 lbs
With Traci
3
Simony
Cardoso
4:00 PM (Indoor)
1 x 6 @ 215 lbs
3
Traci
Lake
6:00 AM (Indoor)
1 x 6 @ 215 lbs
4
Liz
Nasser
5:00 AM (Indoor)
1 x 6 @ 195 lbs
4
Maria
Maynard
5:00 AM (Indoor)
1 x 6 @ 195 lbs
5
Emily
Oberlee
5:00 AM (Indoor)
1 x 6 @ 175 lbs
5
Julia
Rissmiller
5:00 AM (Indoor)
1 x 6 @ 175 lbs
125, 155, 175
6
Helene
Desjardins
5:30 PM (Indoor)
1 x 6 @ 165 lbs
6
Melody
Banasiak
12:00 PM (Indoor)
1 x 6 @ 165 lbs
6
Qin
Sun
12:00 PM (Indoor)
1 x 6 @ 165 lbs
6
Rebecca
Welch
6:00 AM (Indoor)
1 x 6 @ 165 lbs
7
Carolyn
Keiper
5:00 AM (Indoor)
1 x 6 @ 145 lbs
7
Heather
Schmidt
5:00 AM (Indoor)
1 x 6 @ 145 lbs
7
Marybeth
Costello
5:30 PM (Indoor)
1 x 6 @ 145 lbs
Did my math wrong…lol thought I went up in weight…oops
8
Peg
Kinsman
9:00 AM (Indoor)
1 x 6 @ 140 lbs
85/115/140
9
Cheryl
Kaplan
6:00 AM (Indoor)
3 x 6 @ 95 lbs
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