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Components
Shoulder Press
Boxer
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
Friday 9/17/21 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):
43 (19/24)
Workout
Friday 9/17/21 WOD
Warm-up
What you need:
Barbell
Rower
Box
-10 jumping jacks
-20 kangaroos
-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
Specific Prep
*Coaches Choice
Strength
Shoulder Press (5x5)
Shoulder Press
-Building
(Record heaviest weight)
Alternate Options:
Strict press?
-DB/KB/Odd object strict press
Metcon
Boxer (Time)
30/25 Cal row
20 Box Jump (24,20)
10 Push Press (95,65/135,95rx+)
(3 rounds for time)
Alternate Options:
Cal row?
-400m run
-:30 mountain climbers +:30 jumping jacks x2
Box jumps?
-Step ups
Push press?
-DB/KB/Odd object push press
Cool Down
*Coaches Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 17, 2021
Male Clients
1
G-Man
St. Onge
6:00 AM (Indoor)
1 x 5 @ 150 lbs
2
Matt
Calhoun
9:00 AM (Indoor)
1 x 5 @ 145 lbs
2
Mike
Collette
7:00 AM (Virtual)
1 x 5 @ 145 lbs
3
Keivan
Russo
5:00 AM (Virtual)
1 x 5 @ 135 lbs
145x3
3
Nick
Lupoli
5:00 AM (Indoor)
1 x 5 @ 135 lbs
3
Private
12:00 PM (Indoor)
1 x 5 @ 135 lbs
4
Nate
Oram
6:00 AM (Indoor)
1 x 5 @ 125 lbs
4
Tim
Furbush
9:00 AM (Indoor)
1 x 5 @ 125 lbs
4
Tony
Potenti
6:00 AM (Indoor)
1 x 5 @ 125 lbs
4
Matt
Grandbois
6:00 AM (Indoor)
1 x 1 @ 125 lbs
95-115-125-125-115; dropped for form
5
Jon
Collette
5:00 AM (Indoor)
1 x 5 @ 115 lbs
5
Mark
Hardin
7:00 AM (Indoor)
1 x 5 @ 115 lbs
5
Private
5:00 AM (Indoor)
1 x 1 @ 115 lbs
5
Jay
clancy
6:00 AM (Virtual)
1 x 1 @ 115 lbs
65,85,105,110,115
6
Mark
DiRienzo
3:30 PM (Indoor)
1 x 1 @ 110 lbs
7
Maqsood
Ahmed
5:30 PM (Indoor)
1 x 5 @ 105 lbs
4x110
8
Dennis
Paoloni
5:30 PM (Indoor)
1 x 5 @ 95 lbs
8
Dan
McCarthy
5:30 PM (Indoor)
1 x 4 @ 95 lbs
Switched to 35 Db. Felt great!
8
KEITH
DEJESUS
12:00 PM (Indoor)
1 x 1 @ 95 lbs
Female Clients
1
Helene
Desjardins
3:30 PM (Indoor)
1 x 5 @ 100 lbs
2
Maria
Maynard
5:00 AM (Indoor)
1 x 5 @ 82 lbs
3
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 5 @ 80 lbs
4
Christine
Guerard
6:00 AM (Indoor)
1 x 5 @ 75 lbs
Did 3 @ 80
4
Nicole
St.Pierre
5:00 AM (Indoor)
1 x 5 @ 75 lbs
4
Hanah
Conlan
6:00 AM (Indoor)
1 x 1 @ 75 lbs
4
Marissa
Papazian
5:00 AM (Indoor)
1 x 1 @ 75 lbs
4@80
5
Peg
Kinsman
5:00 AM (Indoor)
1 x 5 @ 72 lbs
6
Annie
Powell
5:00 AM (Indoor)
1 x 5 @ 70 lbs
6
Heather
Clancy
7:00 AM (Virtual)
1 x 5 @ 70 lbs
6
Jessica
Clancy
6:00 AM (Indoor)
1 x 5 @ 70 lbs
6
Traci
Lake
6:00 AM (Indoor)
1 x 5 @ 70 lbs
6
Prika
Silva
5:00 AM (Indoor)
1 x 1 @ 70 lbs
7
Amy
Costello
12:00 PM (Indoor)
1 x 1 @ 67 lbs
8
Carla
Lopez
7:00 AM (Indoor)
1 x 1 @ 65 lbs
8
Gina
Richard
5:00 AM (Indoor)
1 x 1 @ 65 lbs
9
Carolyn
Keiper
5:00 AM (Indoor)
2 x 5 @ 55 lbs
9
Heather
Schmidt
5:00 AM (Indoor)
1 x 1 @ 55 lbs
10
Briana
DeWolfe
12:00 PM (Indoor)
4 x 5 @ 50 lbs
10
Rebecca
Welch
6:00 AM (Indoor)
1 x 5 @ 50 lbs
11
Emily
Oberlee
5:00 AM (Virtual)
5 x 5 @ 40 lbs
20# Db’s
11
Qin
Sun
5:30 PM (Indoor)
5 x 5 @ 40 lbs
12
Mary
Gemme
5:00 AM (Virtual)
1 x 1 @ 36 lbs
13
Vangie
Cleversey
7:00 AM (Virtual)
5 x 5 @ 20 lbs
Db press
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