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Components
Knock On Wood
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
Thursday 6/16/22 WOD - Prototype Training Systems (CrossFit Prototype)
Class
(All)
5:00 AM (Indoor)
5:00 AM (Virtual)
6:00 AM (Virtual)
6:00 AM (Indoor)
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):
21 (10/11)
Workout
Thursday 6/16/22 WOD
Warm-up
What you need:
AB, Ski Erg or Rower
Box
Abmat
-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
Metcon
Knock On Wood (AMRAP - Rounds and Reps)
25 min amrap w/partner:
50 Cal Assault Bike, Ski erg, or Row
100 Bear hold alt knee taps
50 Box jumps 24/20
100 Hollow body rocks
-Every 5 min 20 Up Downs
Alternate Options:
AB, Ski erg or Row?
-400m partner run
-:30 mountain climbers + :30 jumping jacks x3
Bear hold knee taps
-V-ups
-Shoulder taps
Box jumps?
-Step ups
-Reverse lunges
Situps?
-Anchored Sit Ups
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, June 16, 2022
Male Clients
1
Private
5:00 AM (Indoor)
2 + 188
1
Nick
Lupoli
5:00 AM (Indoor)
2 + 188
W/Abhi and Bruno
2
Brendan
Sheehan
7:00 AM (Indoor)
2 + 170
W/ mike Cuthbert - 50cal/100 BH/20BJ
2
Michael
Cuthbert
7:00 AM (Indoor)
2 + 170
W/ Brendan
3
Mark
Hardin
7:00 AM (Indoor)
2 + 167
With Chris in Beast Mode
4
Jon
Collette
5:00 AM (Indoor)
2 + 164
5
Keivan
Russo
12:00 PM (Indoor)
2 + 156
Qin!
6
Dan
McCarthy
5:30 PM (Indoor)
2 + 145
Matt c and connor
7
Sam
Kaplan
6:00 AM (Indoor)
2 + 40
Me and Greg
8
Maqsood
Ahmed
7:00 AM (Indoor)
2 + 19
Female Clients
1
Rebecca
Welch
6:00 AM (Indoor)
3 + 5
Anne Chris M
2
Lisa
Zancewicz
5:00 AM (Indoor)
2 + 159
2
Prika
Silva
5:00 AM (Indoor)
2 + 159
w/lisa
3
Qin
Sun
12:00 PM (Indoor)
2 + 156
With Keivan
4
Carolyn
Keiper
9:00 AM (Indoor)
2 + 22
With Aniella and Alvin!
5
Nicole
St.Pierre
5:00 AM (Indoor)
2 + 13
W/ Dr. Nazzer 🥰
6
Jessica
Clancy
6:00 AM (Indoor)
2 + 12
With the owner of bad dogs!
7
Traci
Lake
6:00 AM (Indoor)
2 + 0
Colin
8
Emily
Oberlee
5:00 AM (Virtual)
3 + 6
By myself (traveling) - elliptical, step ups
9
Sandy
Brock
5:30 PM (Indoor)
2 + 11
10
Jackie
Donadio
4:00 PM (Indoor)
2 + 9
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