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Components
Barbell Hip Thrust
Weighted Pull-ups
Jinkies
Settings
Location
(All)
Prototype Training Systems (CrossFit Prototype)
Program
COA Premium CrossFit Express
Corporate Fitness
CrossFit
Hillers Girls Soccer Preseason
Individual Program Design
North Stars Club Hockey Off-Ice Training.
Prototype Longevity
Prototype LTAD Program
Prototype Nutrition
Prototype Performance & Recovery
Small Group Training
Youth Fundamentals
Date
Workout
Tuesday 4/19/22 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)
9:00 AM (Virtual)
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):
43 (19/24)
Workout
Tuesday 4/19/22 WOD
Warm-up
What you need:
Barbell
-200m run
-30 Jumping jacks
-20 kangaroos
-20 high knees
-10 up downs
-Walk the dog
-samson stretch
-Spiderman complex
-inchworm
-lateral lunge w/ shoulder flexion
Specific Prep
*Coach's Choice
Strength
A: Barbell Hip Thrust (4x6)
Barbell Hip Thrust
-Building
Alternate Option:
-Glute bridge
B: Weighted Pull-ups (4x2)
The Strict Pull-up
-Building
Alternate Options:
-Tempo inverted row
-BB/DB/KB/Odd object row
Metcon
Jinkies (Time)
3RFT
200m run
10 Pull up (RX+ 5 Bar MU)
200m run
3 Deadlifts (225/155)(275/205rx+)
(14 min cap)
Alternate Options:
Run?
-:30 Mountain climber +:30 Jumping jack
Pull-up?
-Inverted Row
-Tempo BB/DB/KB/Odd object row
Deadlift?
-DB/KB/Odd object RDL
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 19, 2022
Male Clients
1
Evan
Cleveland
12:00 PM (Indoor)
1 x 6 @ 285 lbs
2
G-Man
St. Onge
5:00 AM (Virtual)
1 x 6 @ 275 lbs
2
Nick
Lupoli
5:00 AM (Indoor)
1 x 6 @ 275 lbs
2
Rui
Xu
4:00 PM (Indoor)
1 x 6 @ 275 lbs
3
Dennis
Paoloni
12:00 PM (Indoor)
1 x 6 @ 265 lbs
4
Michael
Cuthbert
7:00 AM (Virtual)
1 x 6 @ 255 lbs
5
Mark
DiRienzo
12:00 PM (Indoor)
1 x 6 @ 235 lbs
6
Maqsood
Ahmed
7:00 AM (Indoor)
1 x 6 @ 225 lbs
6
Mark
Hardin
7:00 AM (Indoor)
1 x 6 @ 225 lbs
6
Mohiuddin
Ahmed
5:30 PM (Indoor)
1 x 6 @ 225 lbs
7
Graham
Pettengill
7:00 AM (Indoor)
1 x 6 @ 215 lbs
7
Rob
Scannevin
7:00 AM (Indoor)
1 x 6 @ 215 lbs
8
Jay
clancy
5:00 AM (Indoor)
1 x 6 @ 205 lbs
135,155,185,205
8
jonathan
crandall
4:00 PM (Indoor)
1 x 6 @ 205 lbs
9
KEITH
DEJESUS
4:00 PM (Indoor)
1 x 6 @ 185 lbs
9
Zubair
magdum
5:30 PM (Indoor)
1 x 6 @ 185 lbs
10
Todd
Kinsman
5:00 AM (Virtual)
3 x 6 @ 155 lbs
10
Connor
McCarthy
12:00 PM (Indoor)
1 x 6 @ 155 lbs
11
Marc
Dobay
4:00 PM (Indoor)
1 x 6 @ 95 lbs
Female Clients
1
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 6 @ 265 lbs
2
Helene
Desjardins
9:00 AM (Indoor)
1 x 6 @ 240 lbs
3
Gina
Richard
5:00 AM (Indoor)
1 x 6 @ 235 lbs
3
Marissa
Papazian
5:00 AM (Indoor)
1 x 6 @ 235 lbs
4
Simony
Cardoso
4:00 PM (Indoor)
1 x 6 @ 215 lbs
5
Carla
Lopez
7:00 AM (Indoor)
1 x 6 @ 205 lbs
6
Nikki
Rutman
5:00 AM (Indoor)
1 x 6 @ 175 lbs
7
Hanah
Conlan
6:00 AM (Indoor)
1 x 6 @ 165 lbs
7
Heather
Schmidt
5:00 AM (Indoor)
1 x 6 @ 165 lbs
7
Maria
Maynard
5:00 AM (Indoor)
1 x 6 @ 165 lbs
7
Rebecca
Welch
6:00 AM (Indoor)
1 x 6 @ 165 lbs
8
Peg
Kinsman
9:00 AM (Indoor)
1 x 6 @ 155 lbs
105/125/145/155
9
Qin
Sun
7:00 AM (Indoor)
4 x 6 @ 145 lbs
9
Carolina
Lucchese
9:00 AM (Indoor)
1 x 6 @ 145 lbs
9
Hayley
Comeau
5:30 PM (Indoor)
1 x 6 @ 145 lbs
9
Marybeth
Costello
5:30 PM (Indoor)
1 x 6 @ 145 lbs
9
Victoria
Tuite
5:30 PM (Indoor)
1 x 6 @ 145 lbs
10
Beth
varner
4:00 PM (Indoor)
1 x 6 @ 125 lbs
10
Sandy
Brock
4:00 PM (Indoor)
1 x 6 @ 125 lbs
11
Leah
Hantman
9:00 AM (Indoor)
1 x 6 @ 115 lbs
12
Jean
Hanks
9:00 AM (Virtual)
1 x 6 @ 100 lbs
13
Cheryl
Kaplan
6:00 AM (Indoor)
1 x 6 @ 85 lbs
14
Mary
Gemme
7:00 AM (Virtual)
1 x 6 @ 75 lbs
15
Vangie
Cleversey
7:00 AM (Virtual)
1 x 6 @ 35 lbs
Db glute bridge
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