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Components
Landmine Press
Strict Chin Ups
Sunrise
Sunrise
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 6/21/22 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):
25 (15/10)
Workout
Tuesday 6/21/22 WOD
Warm-up
What you need:
Barbell
Box
Assault Bike
-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: Landmine Press (4x8 each side)
-Elevated back knee
-Building
(Record heaviest weight)
Alternative Options:
-DB/KB/Odd object split stance row
1B: Strict Chin Ups (4x5)
-Building in weight if appropriate
(Record heaviest weight)
Alternative Options:
-Supine hand inverted row
-DB/KB/Odd object pullover
Metcon
Sunrise (Calories)
Complete 1 round every 3 minutes x 5 cycles
:20 Assault bike
10 Static hanging knee raises
10 Box jumps (24,20)
Alternative Options:
Assault bike?
-:20 Jump squat
Static hanging knee raise?
-Reverse crunch
-abmat situps
Box jump?
-Step-up
-Reverse lunge
Sunrise (Calories)
Complete 1 round every 3 minutes x 5 cycles
:20 Assault bike
10 Static hanging knee raises
10 Box jumps (24,20)
Alternative Options:
Assault bike?
-:20 Jump squat
Static hanging knee raise?
-Reverse crunch
-abmat situps
Box jump?
-Step-up
-Reverse lunge
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, June 21, 2022
Male Clients
1
Keivan
Russo
12:00 PM (Indoor)
1 x 8 @ 90 lbs
45# plate + bar
2
Private
5:00 AM (Indoor)
1 x 8 @ 86 lbs
3
Michael
Cuthbert
7:00 AM (Indoor)
1 x 8 @ 85 lbs
65,75,85,85
4
Brendan
Sheehan
7:00 AM (Indoor)
1 x 8 @ 75 lbs
4
Maqsood
Ahmed
7:00 AM (Indoor)
1 x 8 @ 75 lbs
5
Marc
Dobay
4:00 PM (Indoor)
1 x 8 @ 72 lbs
6
KEITH
DEJESUS
4:00 PM (Indoor)
1 x 8 @ 68 lbs
7
Alexander
Alvarez
5:30 PM (Indoor)
1 x 8 @ 65 lbs
7
Deepak
Mohan
4:00 PM (Indoor)
1 x 8 @ 65 lbs
7
Peter
Russo
4:00 PM (Indoor)
1 x 8 @ 65 lbs
W/Raj
8
Tony
Maccaline
6:00 AM (Indoor)
1 x 8 @ 62.5 lbs
9
Sam
Kaplan
6:00 AM (Indoor)
1 x 8 @ 55 lbs
10
Connor
McCarthy
4:00 PM (Indoor)
3 x 8 @ 45 lbs
11
Mark
DiRienzo
12:00 PM (Indoor)
1 x 8 @ 25 lbs
12
Rob
Scannevin
7:00 AM (Indoor)
1 x 8 @ 10 lbs
Female Clients
1
Hanah
Conlan
5:30 PM (Indoor)
1 x 8 @ 60 lbs
2
Emily
Oberlee
5:00 AM (Indoor)
1 x 8 @ 55 lbs
2
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 8 @ 55 lbs
3
Maria
Maynard
5:00 AM (Indoor)
1 x 8 @ 50 lbs
3
Nicole
St.Pierre
5:00 AM (Indoor)
1 x 8 @ 50 lbs
4
Simony
Cardoso
9:00 AM (Virtual)
1 x 8 @ 48 lbs
5
Carla
Lopez
7:00 AM (Indoor)
1 x 8 @ 45 lbs
5
Jean
Hanks
9:00 AM (Indoor)
1 x 8 @ 45 lbs
5
Julia
Rissmiller
5:00 AM (Indoor)
1 x 8 @ 45 lbs
6
Prika
Silva
5:00 AM (Indoor)
1 x 8 @ 0 lbs
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