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Components
Back Squat
Thoreau
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 12/10/21 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)
4:00 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):
51 (17/34)
Workout
Friday 12/10/21 WOD
Warm-up
What you need:
Barbell
Kettlebell
Abmat
-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
Back Squat (5x3)
Back Squat
-50%, 60%, 65%, 70% and 75%
-W/a Pause at the bottom
Alternate Options:
-DB/KB/Odd object Tempo goblet squat
Metcon
Thoreau (Time)
3 rounds for time:
8 Single arm Kettlebell thruster (Right side) (53,35)
12 Pull Ups
8 Single arm Kettlebell thruster (Left side) (53,35)
15 Abmat situps
(12 minute cap)
Alternate Options:
Single arm KB thruster?
-DB/BB/odd object thruster
Pullup?
-Inverted row
-BB/DB/Odd object row
Abmat situps?
-Anchored situp
Cool Down
*Coaches Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 10, 2021
Male Clients
1
Private
5:00 AM (Indoor)
1 x 3 @ 270 lbs
1
Nick
Lupoli
5:00 AM (Indoor)
1 x 3 @ 270 lbs
2
G-Man
St. Onge
5:00 AM (Indoor)
1 x 3 @ 265 lbs
72%
3
Jon
Collette
6:00 AM (Indoor)
1 x 3 @ 250 lbs
3
Nate
Oram
6:00 AM (Indoor)
1 x 3 @ 250 lbs
4
Evan
Cleveland
12:00 PM (Indoor)
1 x 3 @ 235 lbs
4
Kevin Cruz
l
5:00 AM (Indoor)
1 x 3 @ 235 lbs
4
Mark
Hardin
7:00 AM (Indoor)
1 x 3 @ 235 lbs
4
Rob
Scannevin
7:00 AM (Indoor)
1 x 3 @ 235 lbs
5
Matt
Grandbois
6:00 AM (Indoor)
1 x 3 @ 215 lbs
165-185-185-205-215; w 3sec pause
6
Theis
Jorgensen
5:00 AM (Indoor)
1 x 3 @ 205 lbs
7
Maqsood
Ahmed
4:00 PM (Indoor)
1 x 3 @ 195 lbs
Back Squat after long time
8
Todd
Kinsman
7:00 AM (Indoor)
1 x 3 @ 175 lbs
9
Keivan
Russo
12:00 PM (Indoor)
5 x 3 @ 165 lbs
First full set back, groin
9
Carl
Donadio
4:00 PM (Indoor)
1 x 3 @ 165 lbs
10
Peter
Russo
4:00 PM (Indoor)
1 x 3 @ 155 lbs
11
Carolina
Lucchese
12:00 PM (Indoor)
1 x 3 @ 120 lbs
Female Clients
1
Blair
Maloney
9:00 AM (Indoor)
1 x 3 @ 215 lbs
2
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 3 @ 205 lbs
3
Nikki
Rutman
5:00 AM (Indoor)
1 x 3 @ 180 lbs
3
Prika
Silva
5:00 AM (Indoor)
1 x 3 @ 180 lbs
4
Bonnie
Santiago
4:00 PM (Indoor)
1 x 3 @ 175 lbs
5
Helene
Desjardins
6:00 AM (Indoor)
1 x 3 @ 165 lbs
5
Simony
Cardoso
4:00 PM (Indoor)
1 x 3 @ 165 lbs
6
Gina
Richard
5:00 AM (Indoor)
1 x 3 @ 160 lbs
7
Nicole
Croteau
7:00 AM (Virtual)
1 x 5 @ 145 lbs
8
Carla
Lopez
7:00 AM (Indoor)
1 x 3 @ 135 lbs
8
Liz
Nasser
5:00 AM (Indoor)
1 x 3 @ 135 lbs
8
Marissa
Papazian
5:00 AM (Indoor)
1 x 3 @ 135 lbs
8
Nicole
St.Pierre
5:00 AM (Indoor)
1 x 3 @ 135 lbs
8
Peg
Kinsman
7:00 AM (Indoor)
1 x 3 @ 135 lbs
95/115/120/125/135
9
Jessica
Clancy
6:00 AM (Indoor)
1 x 3 @ 125 lbs
9
Maria
Maynard
5:00 AM (Indoor)
1 x 3 @ 125 lbs
10
Michelle
Sousa
5:00 AM (Indoor)
1 x 5 @ 120 lbs
10
Amy
Costello
5:00 AM (Indoor)
1 x 3 @ 120 lbs
10
Melody
Banasiak
12:00 PM (Indoor)
1 x 3 @ 120 lbs
11
Coreen
Williamson
6:00 AM (Indoor)
2 x 3 @ 115 lbs
11
Anna
Kent
12:00 PM (Indoor)
1 x 3 @ 115 lbs
12
Debbie
Chung
9:00 AM (Indoor)
1 x 3 @ 110 lbs
13
Mary
Gemme
6:00 AM (Virtual)
1 x 3 @ 107 lbs
14
Rebecca
Welch
7:00 AM (Indoor)
1 x 3 @ 105 lbs
15
Shana
Doiron
6:00 AM (Indoor)
1 x 3 @ 95 lbs
15
Sonal
Ambwani
5:30 PM (Indoor)
1 x 3 @ 95 lbs
16
Marybeth
Costello
5:30 PM (Indoor)
1 x 3 @ 90 lbs
16
Qin
Sun
5:30 PM (Indoor)
1 x 3 @ 90 lbs
17
Emily
Oberlee
5:00 AM (Indoor)
1 x 3 @ 85 lbs
17
Hayley
Comeau
5:00 AM (Virtual)
1 x 3 @ 85 lbs
17
Heather
Schmidt
5:00 AM (Indoor)
1 x 3 @ 85 lbs
17
Jackie
Donadio
4:00 PM (Indoor)
1 x 3 @ 85 lbs
18
Susan
Black
7:00 AM (Virtual)
1 x 3 @ 60 lbs
19
Vangie
Cleversey
7:00 AM (Virtual)
1 x 3 @ 35 lbs
Db tempo squat
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