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Components
Bench Press
I am Groot.
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
Thursday 9/23/21 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):
43 (21/22)
Workout
Thursday 9/23/21 WOD
Warm-up
What you need:
Barbell
Dumbell
-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
Bench Press (5x5)
Bench Press
-Building
(Record heaviest weight)
Alternate Options:
-DB/KB/Odd object floor press
-Tempo push up (controlled descent/ascent)
Metcon
I am Groot. (AMRAP - Reps)
12 Burpees
14 Single arm alternating Dumbbell power snatch (50,35)
16 Toe to bar
(14 Min Amrap - score total reps)
Alternate Options:
Burpee?
-Up/Down
Single arm alternating Dumbbell power snatch?
-BB/KB/Odd object power snatch
Toe to bar?
-Toe to KB/DB/Odd Object
Cool Down
*Coaches Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 23, 2021
Male Clients
1
Mohiuddin
Ahmed
5:30 PM (Indoor)
1 x 5 @ 235 lbs
2
Matt
Calhoun
5:30 PM (Indoor)
1 x 5 @ 220 lbs
3
Nick
Lupoli
5:00 AM (Indoor)
1 x 5 @ 215 lbs
4
G-Man
St. Onge
5:00 AM (Virtual)
1 x 5 @ 205 lbs
5
Tim
Furbush
12:00 PM (Indoor)
1 x 5 @ 195 lbs
5
Private
12:00 PM (Indoor)
1 x 5 @ 195 lbs
6
Damon
Walsh
7:00 AM (Indoor)
1 x 5 @ 185 lbs
7
Nate
Oram
6:00 AM (Indoor)
1 x 5 @ 175 lbs
7
Tony
Potenti
7:00 AM (Virtual)
1 x 5 @ 175 lbs
7
Christopher
Lacasse
7:00 AM (Indoor)
1 x 1 @ 175 lbs
8
Jon
Collette
5:00 AM (Indoor)
1 x 5 @ 170 lbs
9
Rob
Scannevin
7:00 AM (Indoor)
1 x 5 @ 165 lbs
3 reps 175#
10
Private
5:00 AM (Indoor)
1 x 5 @ 155 lbs
10
Evan
Cleveland
7:00 AM (Indoor)
1 x 5 @ 155 lbs
11
Maqsood
Ahmed
12:00 PM (Indoor)
1 x 5 @ 145 lbs
11
Dennis
Paoloni
12:00 PM (Indoor)
1 x 1 @ 145 lbs
11
KEITH
DEJESUS
12:00 PM (Indoor)
1 x 1 @ 145 lbs
I missed the last rep but kept the 146
12
Jay
clancy
5:00 AM (Virtual)
1 x 1 @ 140 lbs
105,115,125,135,140
13
Tony
Maccaline
6:00 AM (Indoor)
1 x 5 @ 135 lbs
14
Graham
Pettengill
7:00 AM (Indoor)
1 x 1 @ 105 lbs
15
Carolina
Lucchese
12:00 PM (Indoor)
1 x 1 @ 70 lbs
Female Clients
1
Helene
Desjardins
3:30 PM (Indoor)
1 x 1 @ 135 lbs
2
Kelly
Garabadian
5:30 PM (Indoor)
5 x 5 @ 105 lbs
2
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 5 @ 105 lbs
2
Hanah
Conlan
6:00 AM (Indoor)
1 x 1 @ 105 lbs
2
Nicole
Croteau
12:00 PM (Indoor)
1 x 1 @ 105 lbs
65,75,85,95,105
3
Marissa
Papazian
5:00 AM (Indoor)
1 x 5 @ 100 lbs
4
Gina
Richard
5:00 AM (Indoor)
1 x 1 @ 95 lbs
4
Prika
Silva
5:00 AM (Indoor)
1 x 1 @ 95 lbs
5
Heather
Clancy
7:00 AM (Virtual)
1 x 5 @ 91 lbs
No spot
6
Annie
Powell
6:00 AM (Indoor)
1 x 5 @ 90 lbs
6
Traci
Lake
6:00 AM (Indoor)
1 x 5 @ 90 lbs
7
Simony
Cardoso
3:30 PM (Indoor)
1 x 5 @ 85 lbs
8
Julia
Rissmiller
5:00 AM (Indoor)
1 x 5 @ 80 lbs
9
Coreen
Williamson
5:30 PM (Indoor)
2 x 5 @ 75 lbs
9
Amy
Costello
5:00 AM (Indoor)
1 x 1 @ 75 lbs
9
Heather
Schmidt
5:00 AM (Indoor)
1 x 1 @ 75 lbs
10
Emily
Oberlee
5:00 AM (Indoor)
2 x 3 @ 70 lbs
10
Anne
Leahy
6:00 AM (Indoor)
1 x 5 @ 70 lbs
11
Sandy
Brock
5:30 PM (Indoor)
1 x 1 @ 65 lbs
12
Susan
Black
7:00 AM (Virtual)
1 x 5 @ 55 lbs
13
Mary
Gemme
6:00 AM (Virtual)
1 x 1 @ 50 lbs
14
Vangie
Cleversey
7:00 AM (Virtual)
3 x 5 @ 20 lbs
Press on floor db
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