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Components
Single Arm DB Rows
Turkish Get Up
Helen
Settings
Location
(All)
Prototype Training Systems (CrossFit Prototype)
Program
Algonquin Girls soccer Fitness Program
COA Premium CrossFit Express
CrossFit
Empowered
Fundamentals
Girl Power
Hillers Girls Soccer Preseason
North Stars Club Hockey Off-Ice Training.
Prototype ENDURE
Prototype Girls Club
Prototype Kids Summer Program
Prototype Mobility
Prototype Nutrition
Prototype Strength
Prototype Thrive
Small Group Training
Sunday Skills
Virtual Coaching
Westborough Youth Lacrosse
Youth Fundamentals
Date
Workout
Thursday 8/12/21 WOD - Prototype Training Systems (CrossFit Prototype)
Class
(All)
5:00 AM (Virtual)
5:00 AM (Indoor)
6:00 AM (Indoor)
6:00 AM (Virtual)
7:00 AM (Virtual)
7:00 AM (Indoor)
12:00 PM (Indoor)
3:30 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):
32 (16/16)
Workout
Thursday 8/12/21 WOD
Warm-up
What you need:
Dumbbell/Kettlebell
-Run 200m
-30 Jumping jacks
-20 kangaroos
-20 high knees
-10 up downs
-Walk the dog
-samson stretch
-Spiderman complex
-inchworm
-lateral lunge w/ shoulder flexion
Specific Prep
*Coaches Choice
Strength
1A: Single Arm DB Rows (3x5)
-5 each side
-Tempo
-Building
Alternate Options:
-Inverted row
-Barbell row
1B: Turkish Get Up (3x3)
Turkish Get Up
-3 each arm alternating
-Building
Alternate Options:
-Half get up
-Glute bridge
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Alternate Options:
400m run?
-500m row
-:30 Mountain climber +:30 jumping jacks x2
Kettlebell swing?
-Odd object swing
Pullup?
-Inverted row
-DB/KB/BB/Odd object row
Cool Down
*Coaches Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 12, 2021
Male Clients
1
Nick
Lupoli
5:00 AM (Indoor)
3 x 5 @ 53 lbs
1
Private
5:00 AM (Indoor)
1 x 5 @ 53 lbs
1
Dan
McCarthy
5:30 PM (Indoor)
1 x 5 @ 53 lbs
1
Marc
Dobay
3:30 PM (Indoor)
1 x 5 @ 53 lbs
1
Matt
Calhoun
5:30 PM (Indoor)
1 x 5 @ 53 lbs
2
Jon
Collette
5:00 AM (Indoor)
3 x 5 @ 35 lbs
2
Maqsood
Ahmed
5:30 PM (Indoor)
2 x 5 @ 35 lbs
2
Alexander
Alvarez
5:30 PM (Indoor)
1 x 5 @ 35 lbs
Yellow
2
Christopher
Lacasse
7:00 AM (Indoor)
1 x 5 @ 35 lbs
2
Mark
Hardin
7:00 AM (Indoor)
1 x 5 @ 35 lbs
2
Sam
Kaplan
7:00 AM (Indoor)
1 x 5 @ 35 lbs
2
Steven
Millman
7:00 AM (Indoor)
1 x 5 @ 35 lbs
2
Tony
Potenti
7:00 AM (Indoor)
1 x 5 @ 35 lbs
3
Connor
McCarthy
5:30 PM (Indoor)
2 x 5 @ 25 lbs
3
Graham
Pettengill
7:00 AM (Indoor)
1 x 5 @ 25 lbs
3
Mark
DiRienzo
12:00 PM (Indoor)
1 x 5 @ 25 lbs
Female Clients
1
Erin
Collette
5:00 AM (Indoor)
1 x 5 @ 35 lbs
1
Helene
Desjardins
3:30 PM (Indoor)
1 x 5 @ 35 lbs
1
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 5 @ 35 lbs
1
Maria
Maynard
5:00 AM (Indoor)
1 x 5 @ 35 lbs
1
Prika
Silva
5:00 AM (Indoor)
1 x 5 @ 35 lbs
1
Rebecca
Welch
6:00 AM (Indoor)
1 x 5 @ 35 lbs
1
Traci
Lake
6:00 AM (Indoor)
1 x 5 @ 35 lbs
2
Leah
Hantman
7:00 AM (Indoor)
1 x 5 @ 30 lbs
3
Jessica
Clancy
6:00 AM (Indoor)
1 x 5 @ 25 lbs
4
Carolyn
Keiper
5:00 AM (Indoor)
3 x 5 @ 20 lbs
4
Christine
Guerard
5:00 AM (Indoor)
1 x 5 @ 20 lbs
4
Heather
Schmidt
7:00 AM (Virtual)
1 x 5 @ 20 lbs
4
Mary
Gemme
6:00 AM (Virtual)
1 x 5 @ 20 lbs
4
Nicole
St.Pierre
5:00 AM (Indoor)
1 x 5 @ 20 lbs
4
Sandy
Brock
5:30 PM (Indoor)
1 x 5 @ 20 lbs
5
Hanah
Conlan
7:00 AM (Indoor)
1 x 5 @ 15 lbs
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