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Components
Reverse Lunge
Reverse Crunch
Tetra
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
Monday 8/23/21 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)
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):
39 (19/20)
Workout
Monday 8/23/21 WOD
Warm-up
What you need:
Barbell
2x Kettlebells
-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
1A: Reverse Lunge (4x8)
*Farmer's
-Each leg alternating
-Building
(Record heaviest weight for Lunge)
Alternate Options:
Farmers Reverse lunge?
-Barbell rack/DB/Odd object reverse lunge
1B: Reverse Crunch (4x6-8)
*super set with Farmer reverse lunges
Metcon
Tetra (Time)
500m row
21 deadlift (185,115/225,155rx+)
500m row
15 deadlift
500m row
9 deadlift
(15 minute cap)
Alternate Options:
Row?
-400m run
-:30 jumping Jacks + :30 mountain climbers
Deadlift?
-KB/DB/Odd object RDL
Cool Down
*Coaches Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, August 23, 2021
Male Clients
1
Mike
Collette
6:00 AM (Virtual)
1 x 8 @ 176 lbs
Set1- 35lbx2; Set2 and 3-53/53x2; Set 4-88lbx2
2
Keivan
Russo
5:30 PM (Indoor)
1 x 8 @ 140 lbs
53/53/70/70
2
Matt
Calhoun
5:30 PM (Indoor)
1 x 8 @ 140 lbs
2
Nick
Lupoli
5:00 AM (Indoor)
1 x 8 @ 140 lbs
3
Mark
Hardin
7:00 AM (Indoor)
1 x 8 @ 106 lbs
2x 53# kb
4
G-Man
St. Onge
5:00 AM (Virtual)
1 x 8 @ 100 lbs
50lbDb
5
Rui
Xu
3:30 PM (Indoor)
4 x 8 @ 88 lbs
6
Rob
Scannevin
3:30 PM (Indoor)
4 x 8 @ 70 lbs
6
Private
5:00 AM (Indoor)
1 x 8 @ 70 lbs
6
Maqsood
Ahmed
5:30 PM (Indoor)
1 x 8 @ 70 lbs
6
Todd
Kinsman
5:00 AM (Indoor)
1 x 8 @ 70 lbs
35# KBs
7
Nate
Oram
6:00 AM (Indoor)
4 x 8 @ 45 lbs
8
Brendan
Sheehan
3:30 PM (Indoor)
4 x 8 @ 44 lbs
8
Evan
Cleveland
12:00 PM (Indoor)
4 x 8 @ 44 lbs
8
Jon
Collette
6:00 AM (Indoor)
3 x 8 @ 44 lbs
8
KEITH
DEJESUS
12:00 PM (Indoor)
1 x 8 @ 44 lbs
9
Carl
Donadio
7:00 AM (Indoor)
1 x 8 @ 35 lbs
9
Sharangdhar
Phatak
7:00 AM (Indoor)
1 x 8 @ 35 lbs
10
Graham
Pettengill
7:00 AM (Indoor)
1 x 8 @ 20 lbs
Female Clients
1
Lisa
Zancewicz
7:00 AM (Indoor)
1 x 8 @ 53 lbs
1
Marissa
Papazian
5:00 AM (Indoor)
1 x 8 @ 53 lbs
2
Christine
Guerard
5:00 AM (Indoor)
1 x 8 @ 44 lbs
2
Leah
Hantman
6:00 AM (Indoor)
1 x 8 @ 44 lbs
2
Maria
Maynard
5:00 AM (Indoor)
1 x 8 @ 44 lbs
2
Nicole
St.Pierre
5:00 AM (Indoor)
1 x 8 @ 44 lbs
2
Prika
Silva
5:00 AM (Indoor)
1 x 8 @ 44 lbs
2
Simony
Cardoso
3:30 PM (Indoor)
1 x 8 @ 44 lbs
3
Traci
Lake
6:00 AM (Indoor)
1 x 8 @ 35 lbs
4
Peg
Kinsman
5:00 AM (Indoor)
1 x 8 @ 33 lbs
15/23/35
5
Emily
Oberlee
5:00 AM (Virtual)
1 x 8 @ 30 lbs
6
Carolyn
Keiper
5:00 AM (Indoor)
1 x 8 @ 26 lbs
6
Heather
Clancy
7:00 AM (Virtual)
1 x 8 @ 26 lbs
Farmer hold
6
Heather
Schmidt
5:00 AM (Indoor)
1 x 8 @ 26 lbs
6
Sandy
Brock
5:30 PM (Indoor)
1 x 8 @ 26 lbs
7
Ankita
Sharma
5:30 PM (Indoor)
4 x 8 @ 20 lbs
8
Jackie
Donadio
7:00 AM (Indoor)
1 x 8 @ 15 lbs
9
Susan
Black
6:00 AM (Virtual)
1 x 8 @ 10 lbs
10
Hanah
Conlan
6:00 AM (Indoor)
1 x 8 @ 0 lbs
Blue
10
Mary
Gemme
6:00 AM (Virtual)
1 x 8 @ 0 lbs
Knee issue. Used band
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