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Components
Push Press
Friends
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
Monday 8/29/22 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):
40 (21/19)
Workout
Monday 8/29/22 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: Push Press (5x5)
Push Press
-Building
-Start at 50-60% of 1RM
Push Press?
-DB Push Press
-KB Swings
Metcon
Friends (Time)
3rds
400m run
60 DU
8 Shoulder to Overhead 115/75# (RX+155/95#)
Run?
-Row
-Bike
DU's?
-Singles
S2O?
-KB Swings
-Pike Push Ups
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, August 29, 2022
Male Clients
1
Mike
Collette
12:00 PM (Indoor)
1 x 5 @ 210 lbs
115/140/165/190/210
2
G-Man
St. Onge
5:00 AM (Virtual)
1 x 5 @ 185 lbs
2
Mohiuddin
Ahmed
5:30 PM (Indoor)
1 x 5 @ 185 lbs
3
Steve
Blackwell
5:30 PM (Indoor)
1 x 5 @ 175 lbs
4
Private
5:00 AM (Indoor)
1 x 5 @ 160 lbs
4
Mark
DiRienzo
5:30 PM (Indoor)
1 x 5 @ 160 lbs
5
Brendan
Sheehan
7:00 AM (Indoor)
1 x 5 @ 155 lbs
5
Jaryd
Belanger
7:00 AM (Virtual)
1 x 5 @ 155 lbs
5
Nate
Oram
6:00 AM (Indoor)
1 x 5 @ 155 lbs
6
Marc
Dobay
4:00 PM (Indoor)
1 x 5 @ 145 lbs
6
Rob
Scannevin
12:00 PM (Indoor)
1 x 5 @ 145 lbs
7
Evan
Cleveland
9:00 AM (Virtual)
1 x 5 @ 140 lbs
8
Christopher
Lacasse
7:00 AM (Indoor)
1 x 5 @ 135 lbs
8
Jay
clancy
5:00 AM (Virtual)
1 x 5 @ 135 lbs
85,105,115,125,135
8
Rui
Xu
4:00 PM (Indoor)
1 x 5 @ 135 lbs
9
Todd
Kinsman
7:00 AM (Indoor)
1 x 5 @ 125 lbs
10
Carl
Donadio
9:00 AM (Indoor)
1 x 5 @ 115 lbs
10
Maqsood
Ahmed
7:00 AM (Indoor)
1 x 5 @ 115 lbs
Light today
10
Michael
Cuthbert
7:00 AM (Indoor)
1 x 5 @ 115 lbs
Felt shoulder at the top of the press still, work on even distrib...
11
Graham
Pettengill
7:00 AM (Indoor)
1 x 5 @ 90 lbs
12
Dan
McCarthy
4:00 PM (Indoor)
1 x 4 @ 135 lbs
Female Clients
1
Gina
Richard
9:00 AM (Indoor)
1 x 5 @ 135 lbs
2
Helene
Desjardins
6:00 AM (Indoor)
1 x 5 @ 125 lbs
3
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 5 @ 105 lbs
3
Prika
Silva
5:00 AM (Indoor)
1 x 5 @ 105 lbs
4
Jessica
Clancy
5:30 PM (Indoor)
1 x 5 @ 95 lbs
4
Maria
Maynard
5:00 AM (Indoor)
1 x 5 @ 95 lbs
4
Traci
Lake
6:00 AM (Indoor)
1 x 5 @ 95 lbs
5
Julia
Rissmiller
5:00 AM (Indoor)
1 x 5 @ 80 lbs
6
Emily
Oberlee
5:00 AM (Indoor)
1 x 5 @ 75 lbs
6
Marybeth
Costello
4:00 PM (Indoor)
1 x 5 @ 75 lbs
6
Sandy
Brock
5:30 PM (Indoor)
1 x 5 @ 75 lbs
7
Anne
Leahy
6:00 AM (Indoor)
1 x 5 @ 70 lbs
7
Heather
Schmidt
5:00 AM (Indoor)
1 x 5 @ 70 lbs
8
Jackie
Donadio
4:00 PM (Indoor)
1 x 5 @ 62 lbs
9
Melanie
Maletta
5:30 PM (Indoor)
2 x 5 @ 55 lbs
9
Beth
varner
5:00 AM (Indoor)
1 x 5 @ 55 lbs
9
Lauren
Dubin
12:00 PM (Indoor)
1 x 5 @ 55 lbs
9
Rebecca
Welch
6:00 AM (Indoor)
1 x 5 @ 55 lbs
Shoulder
10
Cheryl
Kaplan
6:00 AM (Indoor)
2 x 5 @ 50 lbs
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