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Components
Back Squat
Cowabunga
Settings
Location
(All)
Prototype Training Systems (CrossFit Prototype)
Program
Algonquin Girls soccer Fitness Program
COA Premium CrossFit Express
Corporate Fitness
CrossFit
Empowered
Flames 10 week hockey training
Flames off ice hockey training
Fundamentals
Girl Power
Hillers Girls Soccer Preseason
North Stars Club Hockey Off-Ice Training.
Prototype ENDURE
Prototype Girls Club
Prototype Kids Summer Program
Prototype Longevity
Prototype LTAD Program
Prototype Mobility
Prototype Nutrition
Prototype Strength
Prototype Thrive
Small Group Training
Sunday Skills
Virtual Coaching
Westborough Youth Lacrosse
Youth Fundamentals
Date
Workout
Friday 11/19/21 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 11/19/21 WOD
Warm-up
What you need:
Barbell
2x dumbbells
-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
Back Squat (5x3)
Back Squat
-50%x3, 60%x3, 65%x3, 75%x3 and 80%x3
(Record heaviest weight)
Alternate Options:
-Tempo DB/KB/Odd object Goblet squat
Metcon
Cowabunga (AMRAP - Rounds and Reps)
5 dumbbell thrusters (50,35)
10 dumbbell deadlifts
15 pull ups
(10 min amrap)
Alternate Options:
Dumbbell thruster?
-BB/KB/Odd object thruster
Dumbbell deadlifts?
-BB/KB/Odd object RDL
Pullups?
-Inverted row
-BB/KB/Odd object bent over row
Cool Down
*Coaches Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 19, 2021
Male Clients
1
Christopher
Lacasse
7:00 AM (Indoor)
1 x 3 @ 275 lbs
1
Syam
Buradagunta
3:30 PM (Indoor)
1 x 3 @ 275 lbs
2
Mike
Collette
7:00 AM (Virtual)
1 x 3 @ 255 lbs
3
Damon
Walsh
12:00 PM (Indoor)
1 x 3 @ 250 lbs
4
Private
9:00 AM (Indoor)
1 x 3 @ 245 lbs
4
Dennis
Paoloni
12:00 PM (Indoor)
1 x 3 @ 245 lbs
4
Jon
Collette
6:00 AM (Indoor)
1 x 3 @ 245 lbs
4
Matt
Grandbois
6:00 AM (Indoor)
1 x 3 @ 245 lbs
165-185-205-225-245
5
Evan
Cleveland
12:00 PM (Indoor)
1 x 3 @ 235 lbs
5
Tim
Furbush
12:00 PM (Indoor)
1 x 3 @ 235 lbs
6
Mark
Hardin
7:00 AM (Indoor)
1 x 3 @ 225 lbs
7
Marc
Dobay
3:30 PM (Indoor)
1 x 3 @ 215 lbs
8
Carl
Donadio
7:00 AM (Indoor)
1 x 3 @ 200 lbs
9
Mark
DiRienzo
5:30 PM (Indoor)
1 x 3 @ 185 lbs
10
Graham
Pettengill
7:00 AM (Indoor)
1 x 3 @ 175 lbs
10
KEITH
DEJESUS
12:00 PM (Indoor)
1 x 3 @ 175 lbs
10
Todd
Kinsman
9:00 AM (Indoor)
1 x 3 @ 175 lbs
11
Private
3:30 PM (Indoor)
1 x 3 @ 145 lbs
12
Carolina
Lucchese
12:00 PM (Indoor)
1 x 3 @ 120 lbs
Female Clients
1
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 3 @ 215 lbs
2
Prika
Silva
5:00 AM (Indoor)
1 x 3 @ 190 lbs
3
Nicole
Croteau
7:00 AM (Virtual)
1 x 3 @ 175 lbs
4
Simony
Cardoso
3:30 PM (Indoor)
1 x 3 @ 162 lbs
Deep squat😍
5
Bonnie
Santiago
12:00 PM (Indoor)
1 x 3 @ 155 lbs
5
Erin
Collette
7:00 AM (Virtual)
1 x 3 @ 155 lbs
6
Carla
Lopez
7:00 AM (Indoor)
1 x 3 @ 145 lbs
6
Marissa
Papazian
5:00 AM (Indoor)
1 x 3 @ 145 lbs
6
Traci
Lake
6:00 AM (Indoor)
1 x 3 @ 145 lbs
7
Gina
Richard
5:00 AM (Indoor)
1 x 3 @ 135 lbs
7
Kelly
Garabadian
5:30 PM (Indoor)
1 x 3 @ 135 lbs
8
Amy
Costello
5:00 AM (Indoor)
1 x 3 @ 125 lbs
8
Maria
Maynard
5:00 AM (Indoor)
1 x 3 @ 125 lbs
8
Nicole
St.Pierre
5:00 AM (Indoor)
1 x 3 @ 125 lbs
9
Sandy
Brock
5:30 PM (Indoor)
1 x 3 @ 115 lbs
10
Jen
Mogensen
6:00 AM (Indoor)
1 x 3 @ 110 lbs
10
Victoria
Tuite
5:30 PM (Indoor)
1 x 3 @ 110 lbs
11
Shana
Doiron
5:30 PM (Indoor)
1 x 3 @ 105 lbs
12
Emily
Oberlee
5:00 AM (Indoor)
1 x 3 @ 95 lbs
12
Heather
Schmidt
5:00 AM (Indoor)
1 x 3 @ 95 lbs
13
Christine
Guerard
5:00 AM (Indoor)
1 x 3 @ 90 lbs
Very sore lol
14
Marybeth
Costello
3:30 PM (Indoor)
1 x 3 @ 85 lbs
15
Susan
Black
7:00 AM (Virtual)
1 x 3 @ 65 lbs
16
Vangie
Cleversey
7:00 AM (Virtual)
1 x 6 @ 25 lbs
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