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Components
Front Squat
Dorm Room
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
Tuesday 8/23/22 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)
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):
35 (17/18)
Workout
Tuesday 8/23/22 WOD
Warm-up
What you need:
-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
Band pass throughs
Specific Prep
*Coach's Choice
Strength
1A: Front Squat (4x6)
Front Squat
*build in weight each set
*start around 50-60% of your 1RM
Front Squat?
-DB Air Squat
-KB Swings
Metcon
Dorm Room (AMRAP - Rounds and Reps)
12 min amrap
Buy in: 20/10 Cal Echo Bike
30sec Hanging L-hold
6 Front Squats 115/75# (RX+165/105#)
30sec Hanging L-Hold
6 Push Jerks 115/75# (RX+165/105#)
Echo Bike?
-Run
-Row
Hanging L Hold?
-Plank
-Sit up
Front Squats?
-DB Air Squat
-Kb Swings
Push Jerks?
-Power cleans
-DB Push Jerk
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, August 23, 2022
Male Clients
1
Marc
Dobay
4:00 PM (Indoor)
10 x 6 @ 175 lbs
2
Jaryd
Belanger
7:00 AM (Virtual)
10 x 6 @ 165 lbs
3
Greg
Cusato
6:00 AM (Indoor)
10 x 6 @ 145 lbs
4
Rob
Scannevin
7:00 AM (Indoor)
4 x 6 @ 165 lbs
4
Private
5:00 AM (Indoor)
1 x 6 @ 235 lbs
4
Christopher
Lacasse
9:00 AM (Virtual)
1 x 6 @ 185 lbs
4
Dan
McCarthy
4:00 PM (Indoor)
1 x 6 @ 135 lbs
4
G-Man
St. Onge
4:00 PM (Indoor)
1 x 6 @ 255 lbs
4
Griffin
Barriere
4:00 PM (Indoor)
1 x 6 @ 205 lbs
4
Jay
clancy
5:00 AM (Virtual)
1 x 6 @ 145 lbs
85,125,135,145
4
Keivan
Russo
12:00 PM (Indoor)
1 x 6 @ 250 lbs
175/205/225/250
4
Maqsood
Ahmed
7:00 AM (Indoor)
1 x 6 @ 165 lbs
4
Mark
DiRienzo
12:00 PM (Indoor)
1 x 6 @ 185 lbs
4
Mike
Collette
12:00 PM (Indoor)
1 x 6 @ 270 lbs
185/225/250/270
4
Nate
Oram
6:00 AM (Indoor)
1 x 6 @ 205 lbs
4
Rui
Xu
5:30 PM (Indoor)
1 x 6 @ 195 lbs
4
Sam
Kaplan
7:00 AM (Indoor)
1 x 6 @ 145 lbs
Female Clients
1
Bonnie
Santiago
12:00 PM (Indoor)
10 x 6 @ 155 lbs
1
Prika
Silva
5:00 AM (Indoor)
10 x 6 @ 155 lbs
2
Maria
Maynard
5:00 AM (Indoor)
10 x 6 @ 105 lbs
3
Emily
Oberlee
5:00 AM (Indoor)
10 x 6 @ 85 lbs
4
Coreen
Williamson
6:00 AM (Indoor)
4 x 6 @ 65 lbs
4
Hanah
Conlan
4:00 PM (Indoor)
4 x 6 @ 126 lbs
Post Falmouth
4
Lisa
Zancewicz
5:00 AM (Indoor)
4 x 6 @ 175 lbs
4
Liz
Nasser
6:00 AM (Indoor)
4 x 6 @ 135 lbs
4
Private
4:00 PM (Indoor)
4 x 6 @ 80 lbs
4
Shana
Doiron
5:30 PM (Indoor)
4 x 6 @ 50 lbs
4
Shellie
James
4:00 PM (Indoor)
4 x 6 @ 75 lbs
Started at 55 4x6
4
Simony
Cardoso
5:00 AM (Virtual)
4 x 6 @ 120 lbs
Lower back soreness 😥
4
Beth
varner
4:00 PM (Indoor)
1 x 6 @ 80 lbs
4
Helene
Desjardins
7:00 AM (Indoor)
1 x 6 @ 150 lbs
4
Jackie
Donadio
9:00 AM (Indoor)
1 x 6 @ 65 lbs
4
Julia
Rissmiller
5:00 AM (Indoor)
1 x 6 @ 85 lbs
4
Nicole
St.Pierre
5:00 AM (Indoor)
1 x 6 @ 105 lbs
4
Rebecca
Welch
6:00 AM (Indoor)
1 x 6 @ 85 lbs
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