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Components
Back Squat
Spaghetti
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
Friday 8/20/21 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)
9:00 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):
37 (15/22)
Workout
Friday 8/20/21 WOD
Warm-up
What you need:
Barbell
Wall Ball
-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: Back Squat (4x3)
Back Squat
-55%x5, 65%x3, 75%x3, 85%+x3
(Record heaviest weight)
Alternate Option:
-DB/KB/Odd object goblet tempo squat squat
Metcon
Spaghetti (AMRAP - Rounds and Reps)
15 minute Amrap:
400m run
18 Wall ball shots (20,14)
15 Pull Ups
-10ft target for men 9ft for woman
Alternative Options:
Run?
-Row 500m
-:30 mountain climbers +:30 Jumping Jacks x2
Wall ball shot?
-Jump squat
Pullups?
-DB/KB/Odd object row
-Inverted Row
Cool Down
*Coaches Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, August 20, 2021
Male Clients
1
Damon
Walsh
7:00 AM (Indoor)
4 x 3 @ 225 lbs
2
KEITH
DEJESUS
5:30 PM (Indoor)
4 x 3 @ 185 lbs
3
Peter
Russo
12:00 PM (Indoor)
4 x 3 @ 170 lbs
4
Matt
Calhoun
3:30 PM (Indoor)
3 x 5 @ 235 lbs
4
Private
5:00 AM (Indoor)
1 x 3 @ 307 lbs
4
Dennis
Paoloni
12:00 PM (Indoor)
1 x 3 @ 225 lbs
4
Evan
Cleveland
3:30 PM (Indoor)
1 x 3 @ 235 lbs
4
Griffin
Barriere
3:30 PM (Indoor)
1 x 3 @ 245 lbs
185/205/225/245/265 (not deep enough)
4
Jon
Collette
5:00 AM (Indoor)
1 x 3 @ 245 lbs
4
Keivan
Russo
5:30 PM (Indoor)
1 x 3 @ 300 lbs
225/260/300
4
Matt
Grandbois
6:00 AM (Indoor)
1 x 3 @ 255 lbs
185-215-245-255
4
Maurice
Richard
6:00 AM (Indoor)
1 x 3 @ 200 lbs
4
Mike
Collette
7:00 AM (Virtual)
1 x 3 @ 365 lbs
135/225/275/315/365
4
Nick
Lupoli
5:00 AM (Indoor)
1 x 3 @ 275 lbs
4
Tim
Furbush
9:00 AM (Indoor)
1 x 3 @ 225 lbs
Female Clients
1
Lisa
Zancewicz
5:00 AM (Indoor)
4 x 3 @ 225 lbs
2
Prika
Silva
5:00 AM (Indoor)
4 x 3 @ 195 lbs
3
Traci
Lake
6:00 AM (Indoor)
4 x 3 @ 175 lbs
4
Simony
Cardoso
12:00 PM (Indoor)
4 x 3 @ 165 lbs
5
Gina
Richard
5:00 AM (Indoor)
4 x 3 @ 155 lbs
6
Amy
Costello
5:00 AM (Indoor)
4 x 3 @ 145 lbs
6
Hanah
Conlan
6:00 AM (Indoor)
4 x 3 @ 145 lbs
7
Maria
Maynard
7:00 AM (Indoor)
4 x 3 @ 125 lbs
7
Sandy
Brock
5:30 PM (Indoor)
4 x 3 @ 125 lbs
8
Heather
Schmidt
6:00 AM (Indoor)
4 x 3 @ 105 lbs
9
Claudette
Andrew
6:00 AM (Indoor)
4 x 3 @ 95 lbs
10
Ankita
Sharma
5:30 PM (Indoor)
4 x 3 @ 60 lbs
11
Beth
varner
5:30 PM (Indoor)
1 x 3 @ 75 lbs
11
Briana
DeWolfe
9:00 AM (Indoor)
1 x 3 @ 115 lbs
11
Carla
Lopez
7:00 AM (Indoor)
1 x 3 @ 105 lbs
65,75,85,95,105
11
Carolyn
Keiper
5:00 AM (Virtual)
1 x 3 @ 80 lbs
11
Emily
Oberlee
5:00 AM (Indoor)
1 x 3 @ 105 lbs
11
Jessica
Clancy
7:00 AM (Indoor)
1 x 3 @ 135 lbs
11
Marissa
Papazian
5:00 AM (Indoor)
1 x 3 @ 150 lbs
Felt good - try heavier next time?
11
Mary
Gemme
6:00 AM (Virtual)
1 x 3 @ 82 lbs
11
Marybeth
Costello
9:00 AM (Indoor)
1 x 3 @ 80 lbs
11
Nicole
Croteau
7:00 AM (Indoor)
1 x 3 @ 165 lbs
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