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Components
Back Squat
Tampa Bay Lightning
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 8/2/22 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):
36 (16/20)
Workout
Tuesday 8/2/22 WOD
Warm-up
What you need:
Barbell
Jump rope
-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
Band pull-aparts
Banded pass throughs
Specific Prep
*Coach's Choice
Strength
1A: Back Squat (1x2)
Back Squat
5-5-3-3-2-2
*record heaviest weight & sets in notes
Metcon
Tampa Bay Lightning (Time)
6rds For time:
50 Double unders
10 Overhead Squats 95/65#
15 min cap
Double Unders?
-Single Unders
Overhead Squats?
-Front squat
-Air squat
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, August 02, 2022
Male Clients
1
Keivan
Russo
12:00 PM (Indoor)
1 x 2 @ 325 lbs
135/185/225/255/285/315/325
2
G-Man
St. Onge
4:00 PM (Indoor)
1 x 2 @ 315 lbs
3
Michael
Cuthbert
7:00 AM (Indoor)
1 x 2 @ 305 lbs
135,225,255,275,295,305
4
Christopher
Lacasse
9:00 AM (Indoor)
1 x 2 @ 285 lbs
5
Nate
Oram
6:00 AM (Virtual)
1 x 2 @ 275 lbs
6
Jon
Collette
5:00 AM (Indoor)
1 x 2 @ 255 lbs
7
Damon
Walsh
6:00 AM (Indoor)
1 x 2 @ 236 lbs
8
Carl
Donadio
6:00 AM (Indoor)
1 x 2 @ 225 lbs
8
Rui
Xu
5:30 PM (Indoor)
1 x 2 @ 225 lbs
failed on second 250
9
jonathan
crandall
4:00 PM (Indoor)
1 x 2 @ 205 lbs
9
Mark
DiRienzo
5:30 PM (Indoor)
1 x 2 @ 205 lbs
10
Greg
Cusato
6:00 AM (Indoor)
1 x 2 @ 185 lbs
185 PR
11
Peter
Russo
4:00 PM (Indoor)
1 x 2 @ 180 lbs
12
Marc
Dobay
4:00 PM (Indoor)
1 x 2 @ 155 lbs
13
Carolina
Lucchese
4:00 PM (Indoor)
1 x 2 @ 125 lbs
14
Griffin
Barriere
4:00 PM (Indoor)
1 x 1 @ 295 lbs
Too aggressive
Female Clients
1
Prika
Silva
5:00 AM (Indoor)
1 x 2 @ 195 lbs
2
Simony
Cardoso
4:00 PM (Indoor)
1 x 2 @ 185 lbs
2 x 2 @185lbs
3
Traci
Lake
9:00 AM (Indoor)
1 x 2 @ 175 lbs
4
Liz
Nasser
5:00 AM (Indoor)
1 x 2 @ 165 lbs
5
Hayley
Comeau
5:30 PM (Indoor)
1 x 2 @ 150 lbs
85,85,115,135,150
6
Carla
Lopez
7:00 AM (Indoor)
1 x 2 @ 145 lbs
7
Maria
Maynard
5:00 AM (Indoor)
1 x 2 @ 140 lbs
7
Nicole
St.Pierre
5:00 AM (Indoor)
1 x 2 @ 140 lbs
8
Peg
Kinsman
9:00 AM (Indoor)
1 x 2 @ 135 lbs
85/95/105/115/125/135
8
Sandy
Brock
5:30 PM (Indoor)
1 x 2 @ 135 lbs
9
Marybeth
Costello
5:30 PM (Indoor)
1 x 2 @ 130 lbs
10
Qin
Sun
5:30 PM (Indoor)
1 x 2 @ 125 lbs
11
Shellie
James
5:30 PM (Indoor)
2 x 2 @ 120 lbs
12
Anne
Leahy
6:00 AM (Indoor)
1 x 2 @ 115 lbs
12
Emily
Oberlee
5:00 AM (Indoor)
1 x 2 @ 115 lbs
12
Julia
Rissmiller
5:00 AM (Indoor)
1 x 2 @ 115 lbs
75/85/95/105/115
12
Rebecca
Welch
6:00 AM (Indoor)
1 x 2 @ 115 lbs
13
Dani
Donadio
6:00 AM (Indoor)
1 x 2 @ 105 lbs
13
Jackie
Donadio
6:00 AM (Indoor)
1 x 2 @ 105 lbs
14
Kathy
Bridge
7:00 AM (Indoor)
1 x 2 @ 65 lbs
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