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Components
Clean Complex
Poodles and doodles
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 9/13/21 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):
36 (23/13)
Workout
Monday 9/13/21 WOD
Warm-up
What you need:
Barbell
Jump rope
-200m run
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
-10 tempo air squats
Deadbugs
Wrist mob
Active hamstring
Walk the dog + pike pass through
Spiderman complex w/ hip lift
Inchworm w/ push up
Four point squat
Lateral lunge w/ shoulder flexion
Front rack mob
Specific Prep
*Coaches Choice
Strength
Clean Complex (5x1)
Ground, hang and high hang
-Building
-Start at 50% of limiting factor
Alternate Options:
Clean Complex?
-DB/KB/Odd object low hang, hang and high hang clean
Metcon
Poodles and doodles (AMRAP - Rounds and Reps)
12 Toe to Bar
50 Double Unders
(12 minute amrap)
Alternate Options:
Toe to Bar?
-toe to fix anchor
Double Unders?
-Double taps
-Single unders
Cool Down
*Coaches Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 13, 2021
Male Clients
1
G-Man
St. Onge
5:00 AM (Virtual)
1 x 1 @ 230 lbs
2
Mohiuddin
Ahmed
5:30 PM (Indoor)
1 x 1 @ 225 lbs
3
Matt
Calhoun
5:30 PM (Indoor)
1 x 1 @ 206 lbs
Failed high at #215
4
Private
5:00 AM (Indoor)
1 x 1 @ 195 lbs
4
Mark
DiRienzo
5:30 PM (Indoor)
1 x 1 @ 195 lbs
4
Nick
Lupoli
5:00 AM (Indoor)
1 x 1 @ 195 lbs
5
Brendan
Sheehan
7:00 AM (Virtual)
1 x 1 @ 175 lbs
6
Private
5:30 PM (Indoor)
1 x 1 @ 170 lbs
7
Christopher
Lacasse
6:00 AM (Indoor)
1 x 1 @ 155 lbs
7
Evan
Cleveland
7:00 AM (Indoor)
1 x 1 @ 155 lbs
7
James
Miller
5:30 PM (Indoor)
1 x 1 @ 155 lbs
7
Tim
Furbush
3:30 PM (Indoor)
1 x 1 @ 155 lbs
8
Mike
Collette
7:00 AM (Virtual)
1 x 1 @ 145 lbs
9
Jay
clancy
5:00 AM (Virtual)
1 x 1 @ 140 lbs
85,105,125,135,140
9
Maqsood
Ahmed
3:30 PM (Indoor)
1 x 1 @ 140 lbs
10
Edward
Pearson
6:00 AM (Indoor)
5 x 1 @ 135 lbs
10
Todd
Kinsman
5:00 AM (Indoor)
2 x 1 @ 135 lbs
10
Dennis
Paoloni
12:00 PM (Indoor)
1 x 1 @ 135 lbs
10
Jon
Collette
5:00 AM (Indoor)
1 x 1 @ 135 lbs
10
KEITH
DEJESUS
12:00 PM (Indoor)
1 x 1 @ 135 lbs
11
Carl
Donadio
7:00 AM (Indoor)
1 x 1 @ 130 lbs
12
Dan
McCarthy
5:00 AM (Indoor)
2 x 3 @ 125 lbs
13
Tony
Maccaline
6:00 AM (Virtual)
1 x 1 @ 105 lbs
Female Clients
1
Helene
Desjardins
3:30 PM (Indoor)
1 x 1 @ 140 lbs
2
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 1 @ 125 lbs
2
Marissa
Papazian
5:00 AM (Indoor)
1 x 1 @ 125 lbs
3
Gina
Richard
5:00 AM (Indoor)
1 x 1 @ 115 lbs
4
Nicole
St.Pierre
5:00 AM (Indoor)
1 x 1 @ 105 lbs
5
Heather
Clancy
7:00 AM (Virtual)
1 x 1 @ 95 lbs
5
Maria
Maynard
5:00 AM (Indoor)
1 x 1 @ 95 lbs
5
Simony
Cardoso
12:00 PM (Indoor)
1 x 1 @ 95 lbs
1Clean #105lbs then failed😣
6
Marybeth
Costello
5:30 PM (Indoor)
1 x 1 @ 75 lbs
Last high hang was a bit ugly though…lol
7
Emily
Oberlee
5:00 AM (Indoor)
1 x 1 @ 72 lbs
8
Carolyn
Keiper
5:00 AM (Indoor)
1 x 1 @ 65 lbs
9
Sandy
Brock
3:30 PM (Indoor)
1 x 1 @ 60 lbs
10
Private
5:30 PM (Indoor)
5 x 1 @ 55 lbs
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