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Components
Zercher Squat
Mandolin
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
Friday 1/21/22 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):
31 (8/23)
Workout
Friday 1/21/22 WOD
Warm-up
What you need:
Barbell
-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
*Coach's Choice
Strength
Zercher Squat (4x5)
Zercher Squat
-Building
-50, 60, 70 and 75%+
(Record heaviest set of 5)
Alternate Options:
-BB/DB Tempo goblet squat
Metcon
Mandolin (AMRAP - Rounds and Reps)
10 minute Amrap:
30 Double Under
14 Pistols (7 each leg)
10 C2B (6 BMUrx+)
Alternate Options:
Double Under?
-Single unders
-Double Taps
Pistol Squats?
- Single leg squats off a box
Chest to Bar?
-Inverted row
-DB/KB/Odd object row
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, January 21, 2022
Male Clients
1
Keivan
Russo
12:00 PM (Indoor)
1 x 5 @ 205 lbs
95/135/165/185/205
2
Jon
Collette
6:00 AM (Virtual)
1 x 5 @ 155 lbs
Partnered up w/Traci!
3
Kevin Cruz
l
12:00 PM (Indoor)
1 x 5 @ 150 lbs
4
Damon
Walsh
7:00 AM (Indoor)
1 x 5 @ 146 lbs
5
Carl
Donadio
7:00 AM (Indoor)
1 x 5 @ 136 lbs
6
Peter
Russo
12:00 PM (Indoor)
1 x 5 @ 125 lbs
7
Alexander
Alvarez
4:00 PM (Indoor)
1 x 5 @ 115 lbs
7
Jay
clancy
6:00 AM (Virtual)
1 x 5 @ 115 lbs
85,95,105,115
Female Clients
1
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 5 @ 155 lbs
1
Traci
Lake
6:00 AM (Indoor)
1 x 5 @ 155 lbs
With Jon 😃
2
Prika
Silva
5:00 AM (Indoor)
1 x 5 @ 145 lbs
3
Gina
Richard
5:00 AM (Indoor)
1 x 5 @ 125 lbs
3
Marissa
Papazian
5:00 AM (Indoor)
1 x 5 @ 125 lbs
4
Simony
Cardoso
4:00 PM (Indoor)
1 x 5 @ 110 lbs
5
Jessica
Clancy
6:00 AM (Indoor)
1 x 5 @ 100 lbs
5
Jessica
Clancy
6:00 AM (Indoor)
1 x 5 @ 100 lbs
5
Liz
Nasser
6:00 AM (Indoor)
1 x 5 @ 100 lbs
6
Carolina
Lucchese
12:00 PM (Indoor)
1 x 5 @ 95 lbs
6
Nikki
Rutman
5:00 AM (Indoor)
1 x 5 @ 95 lbs
7
Leah
Hantman
7:00 AM (Indoor)
1 x 5 @ 85 lbs
7
Nicole
St.Pierre
5:00 AM (Indoor)
1 x 5 @ 85 lbs
7
Rebecca
Welch
6:00 AM (Indoor)
1 x 5 @ 85 lbs
8
Amy
Costello
4:00 PM (Indoor)
1 x 5 @ 80 lbs
8
Marybeth
Costello
5:30 PM (Indoor)
1 x 5 @ 80 lbs
8
Valerie
Zolezzi-Wy ...
6:00 AM (Indoor)
1 x 5 @ 80 lbs
9
Jackie
Donadio
4:00 PM (Indoor)
1 x 5 @ 75 lbs
9
Jean
Hanks
9:00 AM (Indoor)
1 x 5 @ 75 lbs
10
Sonal
Ambwani
5:30 PM (Indoor)
1 x 5 @ 70 lbs
11
Emily
Oberlee
5:00 AM (Indoor)
1 x 5 @ 65 lbs
11
Shellie
James
6:00 AM (Indoor)
1 x 5 @ 65 lbs
12
Susan
Black
7:00 AM (Virtual)
1 x 5 @ 50 lbs
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