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Components
Barbell Hip Thrust
Igneous
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
Monday 8/30/21 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):
46 (26/20)
Workout
Monday 8/30/21 WOD
Warm-up
What you need:
Barbell
Jump rope
-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: Barbell Hip Thrust (4x8)
-Building
(Record heaviest weight)
Alternate Option:
-KB/DB/Odd Object glute bridge
Metcon
Igneous (AMRAP - Rounds and Reps)
50 Double under
15 Burpee
10 Box jump (24,20)
(12 min amrap)
Alternate Options:
Double Unders?
-Single Unders
-Double Taps
Cool Down
*Coaches Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, August 30, 2021
Male Clients
1
Keivan
Russo
5:30 PM (Indoor)
1 x 8 @ 275 lbs
135/185/225/275
1
Matt
Calhoun
5:30 PM (Indoor)
1 x 8 @ 275 lbs
2
Private
5:00 AM (Indoor)
1 x 8 @ 225 lbs
2
Dan
McCarthy
5:30 PM (Indoor)
1 x 8 @ 225 lbs
2
Jon
Collette
6:00 AM (Indoor)
1 x 8 @ 225 lbs
2
Nick
Lupoli
5:00 AM (Indoor)
1 x 8 @ 225 lbs
2
Rui
Xu
5:30 PM (Indoor)
1 x 8 @ 225 lbs
2
Will
Collins
6:00 AM (Indoor)
1 x 8 @ 225 lbs
3
Christopher
Lacasse
7:00 AM (Indoor)
1 x 8 @ 215 lbs
3
Marc
Dobay
3:30 PM (Indoor)
1 x 8 @ 215 lbs
4
KEITH
DEJESUS
12:00 PM (Indoor)
1 x 8 @ 205 lbs
135 165 185 205
4
Private
12:00 PM (Indoor)
1 x 8 @ 205 lbs
5
Mark
Hardin
7:00 AM (Indoor)
1 x 8 @ 195 lbs
6
Maqsood
Ahmed
5:30 PM (Indoor)
1 x 8 @ 185 lbs
7
Peter
Russo
5:30 PM (Indoor)
1 x 8 @ 175 lbs
7
Tim
Furbush
3:30 PM (Indoor)
1 x 8 @ 175 lbs
8
Theis
Jorgensen
5:00 AM (Indoor)
1 x 8 @ 165 lbs
8
Todd
Kinsman
5:00 AM (Indoor)
1 x 8 @ 165 lbs
8
Tony
Maccaline
6:00 AM (Indoor)
1 x 8 @ 165 lbs
9
Jay
Clancy
5:00 AM (Virtual)
1 x 8 @ 155 lbs
85,115,155,155
9
Nate
Oram
6:00 AM (Indoor)
1 x 8 @ 155 lbs
10
Sharangdhar
Phatak
7:00 AM (Indoor)
1 x 8 @ 135 lbs
11
Ben
Ehrlich
12:00 PM (Indoor)
4 x 8 @ 125 lbs
11
Armaan
Sinha
3:30 PM (Indoor)
1 x 8 @ 125 lbs
12
Carl
Donadio
7:00 AM (Indoor)
1 x 8 @ 115 lbs
12
Steven
Millman
7:00 AM (Indoor)
1 x 8 @ 115 lbs
Female Clients
1
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 8 @ 205 lbs
2
Helene
Desjardins
3:30 PM (Indoor)
1 x 8 @ 185 lbs
3
Prika
Silva
5:00 AM (Indoor)
1 x 8 @ 175 lbs
4
Gina
Richard
5:00 AM (Indoor)
1 x 8 @ 165 lbs
4
Leah
Hantman
6:00 AM (Indoor)
1 x 8 @ 165 lbs
4
Marissa
Papazian
5:00 AM (Indoor)
1 x 8 @ 165 lbs
4
Traci
lake
6:00 AM (Indoor)
1 x 8 @ 165 lbs
5
Bonnie
Santiago
12:00 PM (Indoor)
1 x 8 @ 155 lbs
5
Jessica
Clancy
6:00 AM (Indoor)
1 x 8 @ 155 lbs
5
Simony
Cardoso
12:00 PM (Indoor)
1 x 8 @ 155 lbs
6
Rebecca
Welch
6:00 AM (Indoor)
1 x 8 @ 145 lbs
Ran out of timr
7
Emily
Oberlee
5:00 AM (Indoor)
1 x 8 @ 135 lbs
7
Heather
Schmidt
5:00 AM (Indoor)
1 x 8 @ 135 lbs
8
Hanah
Conlan
6:00 AM (Indoor)
1 x 8 @ 115 lbs
9
Maria
Maynard
5:00 AM (Indoor)
1 x 8 @ 105 lbs
9
Nicole
St.Pierre
5:00 AM (Indoor)
1 x 8 @ 105 lbs
10
Qin
Sun
7:00 AM (Indoor)
4 x 8 @ 75 lbs
11
Susan
Black
7:00 AM (Virtual)
1 x 8 @ 70 lbs
12
Shana
Doiron
6:00 AM (Indoor)
1 x 8 @ 65 lbs
13
Mary
Gemme
6:00 AM (Virtual)
1 x 8 @ 55 lbs
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