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Components
Clean
Raptor
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
Tuesday 10/5/21 WOD - Prototype Training Systems (CrossFit Prototype)
Class
(All)
5:00 AM (Indoor)
5:00 AM (Virtual)
6:00 AM (Virtual)
6:00 AM (Indoor)
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):
52 (28/24)
Workout
Tuesday 10/5/21 WOD
Warm-up
What you need:
Barbell
Box
-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 (6x2)
Clean
Every 2 minutes x6
-Building
-Drop and go
(Record heaviest weight)
Alternate Options:
Clean?
-DB/KB/Odd object clean
1A Weighted hip thrust 4x8
-pause at the top
-load with DB or banded
-rest :30 between sets
1B Parallel Seated dynamic vertical jump 4x4-max effort
-rest :30 after each set
Metcon
Raptor (Time)
21 Box jump (24,20)
21 Power Clean (115,75/155,105rx+)
15 Box Jump
15 Power Clean
9 Box jump
9 Power clean
(8 minute cap)
Alternate Options:
Power clean?
-DB/KB/Odd object clean
Box Jump?
-step up
Power clean?
-DB/KB/Odd object clean
Box Jump?
-step up
Cool Down
*Coaches Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, October 05, 2021
Male Clients
1
G-Man
St. Onge
5:00 AM (Virtual)
1 x 2 @ 265 lbs
1
G-Man
St. Onge
5:00 AM (Virtual)
1 x 2 @ 265 lbs
2
Mohiuddin
Ahmed
5:30 PM (Indoor)
1 x 2 @ 245 lbs
3
Keivan
Russo
5:30 PM (Indoor)
1 x 2 @ 240 lbs
155/175/195/205/225/240
4
Matt
Calhoun
5:30 PM (Indoor)
1 x 2 @ 230 lbs
5
Private
5:00 AM (Indoor)
1 x 2 @ 225 lbs
5
Nick
Lupoli
5:00 AM (Indoor)
1 x 2 @ 225 lbs
6
Mark
DiRienzo
5:30 PM (Indoor)
1 x 2 @ 215 lbs
7
Steve
Blackwell
7:00 AM (Indoor)
1 x 2 @ 210 lbs
8
Matt
Grandbois
6:00 AM (Indoor)
1 x 2 @ 205 lbs
135-155-175-185-195-205
9
Brendan
Sheehan
7:00 AM (Virtual)
1 x 2 @ 190 lbs
10
Christopher
Lacasse
7:00 AM (Indoor)
1 x 2 @ 185 lbs
10
Mark
Hardin
7:00 AM (Indoor)
1 x 2 @ 185 lbs
10
Nate
Oram
6:00 AM (Indoor)
1 x 2 @ 185 lbs
10
Private
12:00 PM (Indoor)
1 x 2 @ 185 lbs
11
Damon
Walsh
7:00 AM (Indoor)
1 x 2 @ 175 lbs
190 x 1
11
Dennis
Paoloni
12:00 PM (Indoor)
1 x 2 @ 175 lbs
12
Jon
Collette
5:00 AM (Indoor)
1 x 2 @ 170 lbs
13
Todd
Kinsman
5:00 AM (Indoor)
2 x 2 @ 165 lbs
13
Maqsood
Ahmed
5:30 PM (Indoor)
1 x 2 @ 165 lbs
Failed 177# on second - twice
13
Rui
Xu
5:30 PM (Indoor)
1 x 2 @ 165 lbs
13
Tim
Furbush
12:00 PM (Indoor)
1 x 2 @ 165 lbs
14
Jay
clancy
5:00 AM (Virtual)
1 x 2 @ 155 lbs
105,115,125,135,145,155
14
KEITH
DEJESUS
12:00 PM (Indoor)
1 x 2 @ 155 lbs
14
Kevin Cruz
l
5:00 AM (Indoor)
1 x 2 @ 155 lbs
95 115 125 135 145 155
15
Graham
Pettengill
7:00 AM (Indoor)
1 x 2 @ 135 lbs
16
Alexander
Alvarez
5:30 PM (Indoor)
1 x 2 @ 115 lbs
16
Tony
Maccaline
6:00 AM (Indoor)
1 x 2 @ 115 lbs
Female Clients
1
Helene
Desjardins
6:00 AM (Indoor)
1 x 2 @ 165 lbs
2
Prika
Silva
5:00 AM (Indoor)
1 x 2 @ 140 lbs
3
Erin
Collette
5:00 AM (Indoor)
1 x 2 @ 135 lbs
3
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 2 @ 135 lbs
3
Marissa
Papazian
5:00 AM (Indoor)
1 x 2 @ 135 lbs
4
Gina
Richard
5:00 AM (Indoor)
1 x 2 @ 125 lbs
5
Annie
Powell
5:00 AM (Indoor)
1 x 2 @ 120 lbs
6
Heather
Clancy
7:00 AM (Virtual)
1 x 2 @ 118 lbs
95/100/105/110/115/118
7
Jessica
Clancy
6:00 AM (Virtual)
1 x 2 @ 115 lbs
8
Briana
DeWolfe
3:30 PM (Indoor)
1 x 2 @ 105 lbs
8
Nicole
St.Pierre
5:00 AM (Indoor)
1 x 2 @ 105 lbs
8
Peg
Kinsman
5:00 AM (Indoor)
1 x 2 @ 105 lbs
65/85/90/95/100/105
8
Simony
Cardoso
3:30 PM (Indoor)
1 x 2 @ 105 lbs
9
Traci
Lake
6:00 AM (Indoor)
1 x 2 @ 100 lbs
9
Victoria
Tuite
5:30 PM (Indoor)
1 x 2 @ 100 lbs
10
Maria
Maynard
5:00 AM (Indoor)
1 x 2 @ 95 lbs
11
Rebecca
Welch
7:00 AM (Indoor)
1 x 2 @ 90 lbs
12
Anne
Leahy
6:00 AM (Indoor)
1 x 2 @ 75 lbs
12
Emily
Oberlee
5:00 AM (Indoor)
1 x 2 @ 75 lbs
12
Heather
Schmidt
5:00 AM (Indoor)
1 x 2 @ 75 lbs
13
Carolyn
Keiper
5:00 AM (Indoor)
1 x 2 @ 70 lbs
13
Coreen
Williamson
5:00 AM (Indoor)
1 x 2 @ 70 lbs
w/ Maria!
14
Qin
Sun
5:30 PM (Indoor)
6 x 2 @ 55 lbs
15
Mary
Gemme
5:00 AM (Virtual)
1 x 2 @ 52 lbs
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