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Components
McIntosh
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
Wednesday 10/20/21 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):
25 (15/10)
Workout
Wednesday 10/20/21 WOD
Warm-up
What you need:
Assault bike
Jump rope
Kettlebell
-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
Metcon
McIntosh (AMRAP - Reps)
5 Rounds (25 minute emom)
Min 1: 30sec Assault bike
Min 2: 30sec Handstand hold
Min 3: 30sec Double Under
Min 4: 14 American KB Swings 53/35#
Min 5: Rest
*score Calories+Double Unders
Alternate Options:
Assault Bike?
-:30 shuttle sprint
-:30 Row
Handstand Hold?
-Tall plank hold
-Hollow body hold
Double Under?
-Single under
-Double taps
American Kettlebell swings?
-Russian swings
-Glute bridges
Cool Down
*Coaches Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 20, 2021
Male Clients
1
Matt
Calhoun
5:30 PM (Indoor)
343 Reps
88 AB. 255 du
2
G-Man
St. Onge
7:00 AM (Indoor)
334 Reps
3
Nate
Oram
12:00 PM (Indoor)
322 Reps
4
Mohiuddin
Ahmed
5:00 AM (Virtual)
313 Reps
Echo bike 51, du 262
5
Marc
Dobay
3:30 PM (Indoor)
275 Reps
6
Matt
Grandbois
5:30 PM (Indoor)
239 Reps
AB: 17-12-12-11-11; DU: 30-30-36-37-43
7
Keivan
Russo
12:00 PM (Indoor)
223 Reps
8
Jay
clancy
5:00 AM (Virtual)
180 Reps
9
Christopher
Lacasse
7:00 AM (Indoor)
112 Reps
10
Damon
Walsh
7:00 AM (Indoor)
360 Reps
Unbroken DU 5x30
11
Zubair
magdum
5:30 PM (Indoor)
232 Reps
33# Single unders
12
Carl
Donadio
7:00 AM (Indoor)
166 Reps
44# KB
13
Rob
Scannevin
7:00 AM (Indoor)
115 Reps
45# KB
14
Maqsood
Ahmed
3:30 PM (Indoor)
80 Reps
63 cals. 3 to 5 DUs. DU practice
15
Private
5:00 AM (Indoor)
0 Reps
Female Clients
1
Traci
Lake
6:00 AM (Indoor)
272 Reps
2
Gina
Richard
5:00 AM (Indoor)
213 Reps
3
Nicole
St.Pierre
5:00 AM (Indoor)
200 Reps
30-35 DU/ ~8ish cals
4
Coreen
Williamson
5:00 AM (Indoor)
150 Reps
HSwalk 2rds
5
Helene
Desjardins
6:00 AM (Indoor)
140 Reps
6
Lisa
Zancewicz
5:00 AM (Indoor)
10 Reps
7
Heather
Schmidt
5:00 AM (Indoor)
250 Reps
Du attempts
8
Julia
Rissmiller
5:00 AM (Indoor)
150 Reps
Singles Pink kettle bell Tall planks
9
raquel
De Jesus
5:00 AM (Indoor)
137 Reps
10 step ups, 30 sec plank hold (this needs a lot of work) 26 poun...
10
Marybeth
Costello
3:30 PM (Indoor)
100 Reps
Du attempts 26lb kb
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