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Components
Clean Complex
Caesar
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
Tuesday 9/28/21 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):
50 (24/26)
Workout
Tuesday 9/28/21 WOD
Warm-up
What you need:
Barbell
-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)
Power Clean + Clean
-Building
-Drop and go
Alternate Options:
-KB/DB/Odd object Power Clean +Clean
Metcon
Caesar (AMRAP - Rounds and Reps)
12 Hang power (115,75/155,105)
200m run
12 toe to bar
(14 minute amrap)
Alternate Options:
Hang Power clean?
-KB/DB/Odd object hang power clean
200m run?
-:30 jumping jacks +:30 mountain climbers
Toe to bar?
-Toe to KB/DB/Odd object
-reverse crunch
Cool Down
*Coaches Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, September 28, 2021
Male Clients
1
Mohiuddin
Ahmed
5:30 PM (Indoor)
1 x 1 @ 251 lbs
2
G-Man
St. Onge
3:30 PM (Indoor)
1 x 1 @ 250 lbs
3
Nick
Lupoli
5:00 AM (Indoor)
1 x 1 @ 225 lbs
4
Matt
Calhoun
5:30 PM (Indoor)
1 x 1 @ 215 lbs
5
Mark
DiRienzo
5:30 PM (Indoor)
1 x 1 @ 210 lbs
6
Private
5:00 AM (Indoor)
1 x 1 @ 205 lbs
7
Brendan
Sheehan
7:00 AM (Virtual)
1 x 1 @ 185 lbs
7
Damon
Walsh
7:00 AM (Indoor)
1 x 1 @ 185 lbs
7
Mark
Hardin
7:00 AM (Indoor)
1 x 1 @ 185 lbs
7
Rob
Scannevin
7:00 AM (Indoor)
1 x 1 @ 185 lbs
8
Nate
Oram
6:00 AM (Indoor)
1 x 1 @ 175 lbs
8
Private
5:30 PM (Indoor)
1 x 1 @ 175 lbs
9
Evan
Cleveland
12:00 PM (Indoor)
1 x 1 @ 172 lbs
9
Maqsood
Ahmed
12:00 PM (Indoor)
1 x 1 @ 172 lbs
10
Christopher
Lacasse
7:00 AM (Indoor)
1 x 1 @ 165 lbs
10
Dennis
Paoloni
12:00 PM (Indoor)
1 x 1 @ 165 lbs
10
Rui
Xu
5:30 PM (Indoor)
1 x 1 @ 165 lbs
10
Tim
Furbush
12:00 PM (Indoor)
1 x 1 @ 165 lbs
10
Tony
Potenti
6:00 AM (Indoor)
1 x 1 @ 165 lbs
11
KEITH
DEJESUS
12:00 PM (Indoor)
1 x 1 @ 155 lbs
12
Jay
clancy
5:00 AM (Virtual)
1 x 2 @ 140 lbs
85,125,135,140 x2 knee iffy
13
Theis
Jorgensen
5:00 AM (Indoor)
1 x 1 @ 135 lbs
14
Graham
Pettengill
7:00 AM (Indoor)
1 x 1 @ 115 lbs
15
Tony
Maccaline
6:00 AM (Indoor)
1 x 1 @ 105 lbs
Female Clients
1
Erin
Collette
5:00 AM (Indoor)
1 x 1 @ 145 lbs
1
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 1 @ 145 lbs
2
Helene
Desjardins
6:00 AM (Indoor)
1 x 1 @ 140 lbs
2
Prika
Silva
5:00 AM (Indoor)
1 x 1 @ 140 lbs
3
Gina
Richard
5:00 AM (Indoor)
1 x 1 @ 135 lbs
4
Marissa
Papazian
5:00 AM (Virtual)
1 x 1 @ 130 lbs
5
Jessica
Clancy
6:00 AM (Indoor)
1 x 1 @ 115 lbs
6
Simony
Cardoso
12:00 PM (Indoor)
1 x 1 @ 107 lbs
7
Briana
DeWolfe
12:00 PM (Indoor)
1 x 1 @ 100 lbs
7
Heather
Clancy
7:00 AM (Virtual)
1 x 1 @ 100 lbs
7
Maria
Maynard
5:00 AM (Indoor)
1 x 1 @ 100 lbs
7
Victoria
Tuite
5:30 PM (Indoor)
1 x 1 @ 100 lbs
8
Hanah
Conlan
6:00 AM (Indoor)
1 x 1 @ 95 lbs
9
Amy
Costello
5:00 AM (Indoor)
1 x 1 @ 90 lbs
10
Anna
Kent
7:00 AM (Virtual)
1 x 1 @ 85 lbs
10
Rebecca
Welch
6:00 AM (Indoor)
1 x 1 @ 85 lbs
10
Sandy
Brock
5:30 PM (Indoor)
1 x 1 @ 85 lbs
11
Carolina
Lucchese
12:00 PM (Indoor)
1 x 1 @ 80 lbs
12
Anne
Leahy
6:00 AM (Indoor)
1 x 1 @ 75 lbs
12
Emily
Oberlee
5:00 AM (Indoor)
1 x 1 @ 75 lbs
12
Heather
Schmidt
5:00 AM (Indoor)
1 x 1 @ 75 lbs
12
Julia
Rissmiller
5:00 AM (Indoor)
1 x 1 @ 75 lbs
13
Qin
Sun
5:30 PM (Indoor)
5 x 1 @ 70 lbs
13
Carolyn
Keiper
12:00 PM (Indoor)
1 x 1 @ 70 lbs
14
Mary
Gemme
6:00 AM (Virtual)
1 x 1 @ 50 lbs
15
Vangie
Cleversey
7:00 AM (Virtual)
1 x 1 @ 25 lbs
25# db
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