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Phase 2 Fitness | Yarmouth, MA
  • Home
  • Programs & Pricing
    • Juniors Sports Conditioning
    • Striking / Fight Conditioning
  • Class Schedule
  • Daily Workouts
  • Events
    • Private Events
  • Store
  • About
    • Member Spotlight
    • Community
    • Testimonials
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Daily Workouts

WEDNESDAY WORKOUT

5/18/2022

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WARM UP
DYNAMIC STRETCHES
JUMP ROPE 1 MIN ON - 30 SEC OFF 
2 ROUNDS

UPPERBODY
 ALTERNATING T-PLANKS
RING PUSH UPS
KBELL RACK CARRIES
​KBELL FARMERS CARRIES
DUMBELL SNATCHES

LOWERBODY
WALKING LUNGES
PLYO JUMPS
LADDER SCISSOR JUMPS
LATERAL LINE TOUCH
STATIC SQUAT HOLD


CORE
INCH WORMS
​WEIGHTED FLUTTER KICKS
WEIGHTED SCISSORS
PLANK TO TOE TOUCH
PLANK UP DOWN'S( HANDS TO FOREARMS)


​40/20 X 2
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TUESDAY WORKOUT

5/17/2022

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...
WARM UP
DYNAMIC STRETCHES
10 AIR SQUATS
10 SWING KICKS
10 INCH WORMS
10 PUSH UPS

STRENGTH WORK
KBELL SUMO HI PULLS
CHOOSE A WEIGHT THAT'S CHALLENGING BUT STILL ALLOWS FULL R.O.M
4 X 6

KBELL GOBLET SQUATS
3 X 8

KBELL RUSSIAN TWIST
3 X 12

CONDITIONING
METCON - 1
2 BURPEES
1 WALL TO WALL RUN
5 BALL SLAMS

EMOM - 10 MINUTES

2 MIN REST THEN...

METCON 2
​PARTNER ROW
TEAMS OF 2 - 3 IF NEEDED
100 CAL ROW FOR TIME
​8 MIN TIME CAP
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MONDAY WORKOUT

5/16/2022

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WARM UP
PVC MOBILITY
JUMPING JACKS
AIR SQUATS
TOE TOUCHES
SWING KICKS
DRAGON WALKS
30 SEC EACH

STRENGTH WORK
DEADLIFTS
5 X 5 

DUMBELL STRICT PRESSES
4 X 8

DUMBELL BENT ROWS
4 X 8

CONDITIONING
​20 DU'S OR 40 SINGLES
5 POWER CLEANS 75/115
10 SIT UPS
5 PULL UPS / RING ROWS

4 MIN ON - 1 MIN REST 
3 ROUNDS
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SATURDAY WORKOUT

5/14/2022

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WARM UP
STRETCH
HI KNEES
TOE TOUCHES
SWING KICKS
DRAGON WALKS
PLANK
30 SEC EACH

CIRCUIT 1
JUMP ROPE
WIDE/NARROW PUSH UPS
LATERAL STEP SQUATS
KBELL FIGURE 8'S
WEIGHTED TEMPO FLUTTER KICKS

CIRCUIT 2
WEIGHTED SQUAT JUMPS
G2OH
WEIGHTED WALKING LUNGES
ALT.BENT ROWS
GET UP SIT UPS

CIRCUIT 3
LADDER SPRINTS
LATERAL MOVING PLANKS
LADDER ICKY
SINGLE ARM THRUSTERS
LADDER 2 IN 2 OUT

40/20 X 2
1 MIN REST


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FRIDAY WORKOUT

5/13/2022

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WARM UP
DYNAMIC STRETCHES
JUMPING JACKS
TOE TOUCHES
WALK OUTS
DRAGON WALKS
PLANK
30 SEC EACH

CIRCUIT 1
FARMERS CARRY
AROUND THE CLOCK LUNGES
​RACK CARRY
​ALTERNATING PLANK AND PULL  
WEIGHTED HOLLOW HOLD
40/20 X 2
1 MIN REST

CIRCUIT 2
G2OH W/KBELL
MED BALL SQUATS
PLANK W/KNEE TOUCH
​TRIPLE BROAD JUMPS
HOLLOW TOSSES
40/20 X 2

CIRCUIT 3
​SIDE BENDS W/KBELL
WALL TO WALL RUNS
WEIGHTED SCISSOR KICKS
INCH WORMS
FLOOR WIPERS
40/20X 2
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THURSDAY WORKOUT

5/12/2022

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WARM UP
STRETCH

AGILITY LADDER

SPRINT
ICKY
LATERAL HI KNEES
SKIERS
2 IN 2 OUT

1 MIN ON- 30 SEC REST

STRENGTH WORK
STRICT PRESS
4 X 8

SQUAT CLEANS or  POWER CLEAN THEN FRONT SQUAT
3 X 5

BARBELL RDL'S
3 X 6

CONDITIONING
​25 KBELL SWINGS 35/45#
50 DU'S OR 100 SINGLES

4 ROUNDS FOR TIME
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WEDNESDAY WORKOUT

5/11/2022

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WARM UP
DYNAMIC STRETCHES
SHUTTLE RUN 30/30 X 3

CIRCUIT 1
BEAR CRAWLS
SQUAT THRUST
KBELL GOBLET SQUATS
SPIDERMAN PUSH UPS
PLANK

CIRCUIT 2
SHOULDER TAPS
WALKING LUNGES
KBELL G2OH
INCHWORMS
FLUTTER KICKS

CIRCUIT 3
PLANK JACKS
ALTERNATING T- PLANKS
HOLLOW ROCKS
LATERAL LINE TOUCHES
HI KNEES IN AGILITY LADDER

40/20 X 2
1 MIN REST BETWEEN ROUNDS
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TUESDAY WORKOUT

5/10/2022

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WARM UP
PVC MOBILITY
BROAD JUMPS
INCH WORMS
HOLLOW ROCKS
30/30 X 2

STRENGTH WORK
BACK SQUATS
3 X 8- START AT 50%

DUMBBELL HAMMER CURLS
4 X 10

DUMBBELL
OVERHEAD ALTERNATING TRICEP EXTENSIONS
USING 2 DUMBBELLS
2 X 10 EACH ARM

CONDITIONING
​8 ALT. DUMBELL SNATCHES 25/35#
8 SIT UPS
8 T2B - K2E - OR JACKNIVE SIT UPS
2 RUNS WALL TO WALL 

5 MIN ON - 1 MIN REST 
2 ROUNDS

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MONDAY WORKOUT

5/9/2022

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WARM UP
PVC MOBILITY
JUMPING JACKS
SWING KICKS
TOE TOUCHES
KNEE TUCKS
PLANK
30 SEC EACH 
1 ROUND

​STRENGTH
DEADLIFTS
5 X 5 
55-75%

BARBELL BENT ROWS
4 X 8

BARBELL SHRUGS
4 X 8

CONDITIONING
​8 PUSH PRESS 65/95#
6 LATERAL BAR BURPEES
4 AIR SQUATS

3 MINS ON 1 MIN REST
3 ROUND AMRAP




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SATURDAY WORKOUT

5/7/2022

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WARM UP
DYNAMIC STRETCHES
SHUTTLE RUNS
BEAR CRAWLS
PLANK
30/30 X 1

​UPPERBODY
WALK OUT PUSH UPS

STANDING TRUCK DRIVERS W/ BUMPER PLATE

DUMBELL HAMMER CURLS

STANDING DUMBELL FLYS

DUMBELL RENEGADE ROWS

40/20 X 2
1 MIN REST BETWEEN ROUNDS

LOWERBODY
SQUAT JUMPS

UP /DOWN'S ON BUMPER PLATE 
( FAST FEET)

LATERAL HI -KNEES
 ( IN SQUARE , RED LINE TO RED LINE )

AGILITY LADDER SPRINTS

AGILITY LADDER2 IN 2 OUT

40/20 X 2

1 MIN REST BETWEEN ROUNDS 

CORE
​SUPERMAN PLANK
( LIFT ONE ARM AT A TIME WITH 2 COUNT)

DOUBLE LEG RAISES OVER  A CONE
( SITTING DOWN, LEANING BACK, HANDS BEHIND YOU ON FLOOR)

 MOVING PLANKS
( 2 STEPS LEFT- 2 STEPS RIGHT)

​WEIGHTED HOLLOW ROCKS W/MED BALL

PARACHUTERS

40/20 X 2
1 MIN REST BETWEEN ROUNDS
​
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FRIDAY WORKOUT

5/6/2022

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WARM UP
DYNAMIC STRETCHES
JUMPING JACKS
KNEE TUCKS
SWING KICKS
DRAGON WALKS
PLANK
30 SEC EACH

CIRCUIT 1
LATERAL LINE TOUCHES
HOLLOW HOLD
PLANK JACKS
BROAD JUMPS
BELLY SPRINTS

CIRCUIT 2
INCH WORMS
WALL BALLS
90 DEGREE CRUNCH
PLANK TO KNEE TOUCHES
BURPEES

CIRCUIT 3
​PRISONER SQUATS
JUMP SWITCH LUNGES
LATERAL HI KNEES 
LATERAL MOVING PLANKS
FLUTTER KICKS

40/20 X 2
1 MIN REST BETWEEN ROUNDS
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THURSDAY WORKOUT

5/5/2022

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WARM UP
PVC MOBILITY
WALKING KBELL SWINGS
30/30 X 3

STRENGTH WORK
PUSH PRESS
3 X 6
3 SEC HOLD AT TOP EACH REP

FRONT SQUATS
3 X 6
3 SECOND HOLD AT BOTTOM OF EACH REP

DUMBELL SINGLE ARM PLANK AND PULL
3 X 8 EACH ARM
3 SEC HOLD EACH REP


CONDITIONING
CLEANS 65/95#
AIR SQUATS
BAR FACING BURPEES

ASCENDING LADDER
2-4-6-8-10-12 ETC.....

10 MIN AMRAP
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WEDNESDAY WORKOUT

5/4/2022

0 Comments

 
WARM UP
DYNAMIC STRETCHES
JUMPING JACKS
AIR SQUATS
SWING KICKS
TOE TOUCHES
HOLLOW HOLD
30 SEC EACH

CIRCUIT 1
BATTLE ROPE
MED BALL SQUAT CLEANS
​FARMERS CARRY
BAG OR TIRE FLIPS
RING PUSH UPS

CIRCUIT 2
SEATED ROPE CLIMBS
WEIGHTED OH WALKING LUNGES
SKATER JUMPS
LATERAL LINE TOUCHES
PLANK TO KNEE TOUCH

CIRCUIT 3
​MED BALL MOUNTAIN CLIMBERS ( HANDS ON BALL)
MED BALL SQUAT CLEANS
MED BALL HOLLOW TOSSES
MED BALL TOE TAPS
​MED BALL 90 DEGREE CRUNCH
​40/20 X 2 EACH
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TUESDAY WORKOUT

5/3/2022

0 Comments

 
WARM UP
PVC MOBILITY
SHUTTLE RUN 30/30 X 3

STRENGTH WORK
BARBELL HANG SNATCHES
3 X 5

WEIGHTED BOX STEPS W/KBELL
3 X 8

GET UP SIT UPS
3 X 6 EACH ARM

CONDITIONING
25 DU'S OR 50 SINGLES
12 OH SQUATS 65/95#
​10 PULL UPS
​2 WALL TO WALL RUNS
​

​10 MIN AMRAP
0 Comments

MONDAY WORKOUT

5/2/2022

0 Comments

 
WARM UP
PVC MPBILITY
JUMPING JACKS
BELLY SPRINTS
INCH WORMS
PLANK
30/30 X 2


STRENGTH WORK

DEADLIFTS
4 X 8 
60-75%

WIDE GRIP BENT ROWS
4 X 10


AGILITY LADDER
SPRINT
2 IN 2 OUT
SCISSOR
40/20 X 2




CONDITIONING
10 G2OH 15/25 LB BUMPER

8 WEIGHTED OVERHEAD
​WALKING LUNGES 15/25 LB BUMPER

6 SPIDERMAN PUSH UPS

4 JACKNIVE SIT UPS

4 MIN ON -  1 MIN REST 
​2 ROUNDS

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    15 Atlantic Ave.
    South Yarmouth, MA
    ​02664

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15 Atlantic Ave.
​South Yarmouth, MA 02664

         

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  • Home
  • Programs & Pricing
    • Juniors Sports Conditioning
    • Striking / Fight Conditioning
  • Class Schedule
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    • Private Events
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  • About
    • Member Spotlight
    • Community
    • Testimonials
    • Photo Gallery
  • Contact Us