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Components
Gorilla Row
Blueberry
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
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 (12/13)
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
5
Carolina
Lucchese
9:00 AM (Indoor)
3 x 8 @ 26 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
Julia
Rissmiller
5:00 AM (Indoor)
1 x 8 @ 26 lbs
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