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Components
Barbell Hip Thrust
Suitcase Carry
Redwood
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
Wednesday 12/29/21 WOD - Prototype Training Systems (CrossFit Prototype)
Class
(All)
5:00 AM (Indoor)
5:00 AM (Virtual)
6:00 AM (Virtual)
6:00 AM (Indoor)
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):
37 (17/20)
Workout
Wednesday 12/29/21 WOD
Warm-up
What you need:
Barbell
2x Kettlebell
-10 Good mornings
-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: Barbell Hip Thrust (3x6)
Barbell Hip Thrust
-Building
(Record heaviest weight)
Alternate Options:
-Weighted glute bridge
1B: Suitcase Carry (3x100ft)
-50 ft left +50 ft right
(Record weight)
Alternate Options:
-:45 Odd object suitcase carry
Metcon
Redwood (AMRAP - Rounds and Reps)
12 Alt KB Power Snatch (53,35/70,44rx+)
12 Up Down
12 Alt Single Arm Gorilla Rows (53,35/70,44rx+)
20 Hollow body rock
(15 min amrap)
Alternate Options:
KB Snatch?
-BB/DB/Odd Object Hang power snatch
Up/Down/
-Jumping jacks
Alt single arm Gorilla row?
-BB/DB/Odd object bent over row
Hollow Rock?
-:30 tall plank
Cool Down
*Coaches Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 29, 2021
Male Clients
1
Mike
Collette
6:00 AM (Virtual)
2 x 6 @ 315 lbs
275/315/315
2
Jon
Collette
6:00 AM (Indoor)
1 x 6 @ 285 lbs
3
Alexander
Alvarez
4:00 PM (Indoor)
1 x 6 @ 275 lbs
3
Dennis
Paoloni
4:00 PM (Indoor)
1 x 6 @ 275 lbs
3
Keivan
Russo
12:00 PM (Indoor)
1 x 6 @ 275 lbs
135/185/225/275
4
Evan
Cleveland
4:00 PM (Indoor)
1 x 6 @ 265 lbs
4
Marty
Ferguson
4:00 PM (Indoor)
1 x 6 @ 265 lbs
5
Marc
Dobay
9:00 AM (Indoor)
1 x 6 @ 245 lbs
5
Theis
Jorgensen
9:00 AM (Indoor)
1 x 6 @ 245 lbs
6
Maqsood
Ahmed
7:00 AM (Indoor)
1 x 6 @ 205 lbs
7
Todd
Kinsman
7:00 AM (Indoor)
1 x 6 @ 185 lbs
8
Max
Kaplan
7:00 AM (Indoor)
1 x 6 @ 175 lbs
8
Sam
Kaplan
7:00 AM (Indoor)
1 x 6 @ 175 lbs
9
Zubair
magdum
12:00 PM (Indoor)
1 x 6 @ 165 lbs
10
Graham
Pettengill
7:00 AM (Indoor)
1 x 6 @ 155 lbs
10
Syam
Buradagunta
6:00 AM (Indoor)
1 x 6 @ 155 lbs
11
Mollie
Lake
9:00 AM (Indoor)
1 x 6 @ 135 lbs
Female Clients
1
Helene
Desjardins
4:00 PM (Indoor)
1 x 6 @ 225 lbs
1
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 6 @ 225 lbs
1
Simony
Cardoso
4:00 PM (Indoor)
1 x 6 @ 225 lbs
With Helene😊
2
Traci
Lake
9:00 AM (Indoor)
1 x 6 @ 205 lbs
3
Amy
Costello
9:00 AM (Indoor)
1 x 6 @ 185 lbs
3
Dani
Donadio
9:00 AM (Indoor)
1 x 6 @ 185 lbs
3
Emily
Oberlee
6:00 AM (Indoor)
1 x 6 @ 185 lbs
Thanks Marissa for the encouragement!
3
Marissa
Papazian
6:00 AM (Indoor)
1 x 6 @ 185 lbs
4
Jessica
Clancy
9:00 AM (Indoor)
1 x 6 @ 165 lbs
4
Liz
Nasser
6:00 AM (Indoor)
1 x 6 @ 165 lbs
5
Heather
Schmidt
9:00 AM (Indoor)
1 x 6 @ 155 lbs
5
Nicole
St.Pierre
6:00 AM (Indoor)
1 x 6 @ 155 lbs
5
Peg
Kinsman
7:00 AM (Indoor)
1 x 6 @ 155 lbs
85/115/145/155
6
Julia
Rissmiller
5:00 AM (Indoor)
1 x 6 @ 145 lbs
6
Maria
Maynard
5:00 AM (Indoor)
1 x 6 @ 145 lbs
7
Rebecca
Welch
6:00 AM (Indoor)
1 x 6 @ 125 lbs
Ran out is time
7
Valerie
Zolezzi-Wy ...
6:00 AM (Indoor)
1 x 6 @ 125 lbs
8
Marybeth
Costello
4:00 PM (Indoor)
1 x 6 @ 115 lbs
9
Sana
Maqsood
9:00 AM (Indoor)
1 x 6 @ 95 lbs
10
Susan
Black
6:00 AM (Virtual)
1 x 6 @ 70 lbs
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