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Components
Gorilla Row
Blueberry
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
Wednesday 6/22/22 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 (11/14)
Workout
Wednesday 6/22/22 WOD
Warm-up
What you need:
Rower
Kettlebell
Red band
-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: Gorilla Row (3x8)
-Building
(Record heaviest weight)
Alternative Options:
-DB/KB/Odd object bent over row
1B: Metcon (No Measure)
Banded Glute Bridge
Rep Scheme: 3x15
-W/Red band
Alternative Options:
-DB/KB/Odd object weighted bridge
-Body weight glute bridge
Metcon
Blueberry (AMRAP - Rounds and Reps)
14 min amrap:
15/12 cal row
18 Alt single arm KB Swings (53/35)
10 Goblet step ups each side (20) (53,35) (5 each side)
Alternative Options:
Cal Row?
-:30 mountain climbers +:30 jumping jacks
Single arm Swings?
-Alt leg single leg bridge
Goblet step ups?
-Empty hand steps ups
-Alt leg jump lunge
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, June 22, 2022
Male Clients
1
Brendan
Sheehan
5:30 PM (Indoor)
1 x 8 @ 70 lbs
1
Deepak
Mohan
4:00 PM (Indoor)
1 x 8 @ 70 lbs
1
Marc
Dobay
4:00 PM (Indoor)
1 x 8 @ 70 lbs
1
Michael
Cuthbert
7:00 AM (Indoor)
1 x 8 @ 70 lbs
70,70,70
1
Sam
Kaplan
6:00 AM (Indoor)
1 x 8 @ 70 lbs
2
Maqsood
Ahmed
7:00 AM (Indoor)
1 x 8 @ 60 lbs
3
KEITH
DEJESUS
4:00 PM (Indoor)
1 x 8 @ 53 lbs
3
Mark
DiRienzo
12:00 PM (Indoor)
1 x 8 @ 53 lbs
3
Mark
Hardin
7:00 AM (Indoor)
1 x 8 @ 53 lbs
3
Todd
Kinsman
7:00 AM (Indoor)
1 x 8 @ 53 lbs
4
Peter
Russo
5:30 PM (Indoor)
1 x 8 @ 44 lbs
Female Clients
1
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 8 @ 53 lbs
1
Liz
Nasser
6:00 AM (Indoor)
1 x 8 @ 53 lbs
1
Maria
Maynard
5:00 AM (Indoor)
1 x 8 @ 53 lbs
1
Prika
Silva
5:00 AM (Indoor)
1 x 8 @ 53 lbs
1
Simony
Cardoso
4:00 PM (Indoor)
1 x 8 @ 53 lbs
1
Traci
Lake
6:00 AM (Indoor)
1 x 8 @ 53 lbs
2
Nicole
St.Pierre
5:00 AM (Indoor)
1 x 8 @ 44 lbs
2
Rebecca
Welch
6:00 AM (Indoor)
1 x 8 @ 44 lbs
3
Jean
Hanks
12:00 PM (Indoor)
3 x 8 @ 35 lbs
3
Helene
Desjardins
5:30 PM (Indoor)
1 x 8 @ 35 lbs
3
Marybeth
Costello
5:30 PM (Indoor)
1 x 8 @ 35 lbs
3
Peg
Kinsman
7:00 AM (Indoor)
1 x 8 @ 35 lbs
4
Carolina
Lucchese
9:00 AM (Indoor)
3 x 8 @ 26 lbs
4
Julia
Rissmiller
5:00 AM (Indoor)
1 x 8 @ 26 lbs
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