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Components
Push Press
Surf's Up
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 6/14/22 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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