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Components
Push Press
Surf's Up
Settings
Location
(All)
Prototype Training Systems (CrossFit Prototype)
Program
COA Premium CrossFit Express
Corporate Fitness
CrossFit
Hillers Girls Soccer Preseason
North Stars Club Hockey Off-Ice Training.
Prototype Longevity
Prototype LTAD Program
Prototype Nutrition
Prototype Performance & Recovery
Small Group Training
Virtual Coaching
Youth Fundamentals
Date
Workout
Tuesday 6/14/22 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):
35 (16/19)
Workout
Tuesday 6/14/22 WOD
Warm-up
What you need:
Barbell
Jump rope
-200m run
-30 Jumping jacks
-20 kangaroos
-20 high knees
-10 up downs
-Walk the dog
-samson stretch
-Spiderman complex
-inchworm
-lateral lunge w/ shoulder flexion
Specific Prep
*Coach's Choice
Strength
Push Press (4x5)
Push Press
-75-80% across all sets
*take 2 warm up sets to get to your working weight
(Record weight across)
Alternate Options:
-DB/KB/Odd object press
Metcon
Surf's Up (Time)
3RFT:
40 DU
200m run
8 Push Press (75/55,135/95Rx+)
8 Chest to Bar Pull up (RX+ 4 Bar MU)
(14 min cap)
Alternate Options:
Double Under?
-Single Unders
-Double taps
Run?
-200m run
-:30 Jumping jacks +:30 mountain climbers
Push press?
-DB/KB/Odd Object press
Pullups?
-Inverted row
-DB/KB/Odd object bent over row
Metcon (No Measure)
Buy out: 3 sets (NFT)
20 alt DB hammer curls
20 Banded Front raise to Band pull apart
10 DB Bent over Flys
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, June 14, 2022
Male Clients
1
Keivan
Russo
12:00 PM (Indoor)
4 x 5 @ 195 lbs
2
Mohiuddin
Ahmed
5:30 PM (Indoor)
4 x 5 @ 175 lbs
3
Private
9:00 AM (Indoor)
4 x 5 @ 155 lbs
3
G-Man
St. Onge
5:00 AM (Virtual)
4 x 5 @ 155 lbs
3
Nick
Lupoli
5:00 AM (Indoor)
4 x 5 @ 155 lbs
4
Brendan
Sheehan
7:00 AM (Indoor)
4 x 5 @ 145 lbs
4
Damon
Walsh
7:00 AM (Indoor)
4 x 5 @ 145 lbs
5
Marc
Dobay
4:00 PM (Indoor)
4 x 5 @ 135 lbs
5
Mark
DiRienzo
12:00 PM (Indoor)
4 x 5 @ 135 lbs
6
Jay
clancy
5:00 AM (Virtual)
4 x 5 @ 125 lbs
7
Deepak
Mohan
5:30 PM (Indoor)
4 x 5 @ 115 lbs
7
Maqsood
Ahmed
7:00 AM (Indoor)
4 x 5 @ 115 lbs
135 felt heavy
7
Sam
Kaplan
9:00 AM (Indoor)
4 x 5 @ 115 lbs
7
Tim
Martel
6:00 AM (Indoor)
4 x 5 @ 115 lbs
8
Nate
Oram
6:00 AM (Indoor)
3 x 5 @ 155 lbs
8
Mike
Collette
7:00 AM (Virtual)
1 x 5 @ 205 lbs
Female Clients
1
Lauren
Palmateer
5:30 PM (Indoor)
4 x 5 @ 115 lbs
2
Lisa
Zancewicz
5:00 AM (Indoor)
4 x 5 @ 105 lbs
3
Prika
Silva
5:00 AM (Indoor)
4 x 5 @ 100 lbs
4
Carla
Lopez
7:00 AM (Indoor)
4 x 5 @ 90 lbs
4
Maria
Maynard
5:00 AM (Indoor)
4 x 5 @ 90 lbs
4
Nicole
St.Pierre
6:00 AM (Indoor)
4 x 5 @ 90 lbs
5
Simony
Cardoso
4:00 PM (Indoor)
4 x 5 @ 87 lbs
6
Peg
Kinsman
9:00 AM (Indoor)
4 x 5 @ 85 lbs
6
Traci
Lake
6:00 AM (Indoor)
4 x 5 @ 85 lbs
7
Marybeth
Costello
5:30 PM (Indoor)
4 x 5 @ 75 lbs
8
Heather
Schmidt
6:00 AM (Indoor)
4 x 5 @ 65 lbs
8
Julia
Rissmiller
5:00 AM (Indoor)
4 x 5 @ 65 lbs
8
Rebecca
Welch
6:00 AM (Indoor)
4 x 5 @ 65 lbs
9
Dani
Donadio
7:00 AM (Indoor)
4 x 5 @ 60 lbs
9
Jean
Hanks
9:00 AM (Indoor)
4 x 5 @ 60 lbs
10
Diana
Gikunju
7:00 AM (Indoor)
4 x 5 @ 55 lbs
11
Emily
Oberlee
5:00 AM (Virtual)
4 x 5 @ 30 lbs
30# db each side (traveling)
12
Vangie
Cleversey
7:00 AM (Virtual)
4 x 5 @ 20 lbs
Db push press
13
Anne
Leahy
6:00 AM (Indoor)
4 x 5 @ 0 lbs
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