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Phase 2 Fitness | Yarmouth, MA
  • Home
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    • Ninjas
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    • Striking / Fight Conditioning
  • Class Schedule
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Daily Workouts

THURSDAY WORKOUT

1/31/2019

0 Comments

 
GW
10 WALL SCAP STRETCH
10 INCH WORMS
10 ANCHORED SQUATS
PVC MOBILITY

WARM UP
INVERTED PLANKS
BROAD JUMPS
MOUNTAIN CLIMBERS 
20 SEC EACH
20 SEC REST AFTER ALL 3 
3 ROUNDS


STRENGTH
A) SNATCH GRIP HI PULLS 3 X 5 @ 60 %

B) 1 SNATCH +  1 OH SQUAT 
10 MIN TO ESTABLISH BEST NUMBER

CONDITIONING
100 DU'S OR 200 SINGLES
50 WALL BALLS 14/20#
25 C2B PULL UPS
50 SIT UPS
25 BOX JUMP OVERS
100 DU'S OR 200 SINGLES
FOR TIME
​12 MIN TIME CAP ON WORKOUT
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TUESDAY WORKOUT

1/29/2019

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GW
PVC MOBILITY
WARM UP
2 MIN JUMP ROPE - 1 MIN REST 
2 ROUNDS

STRENGTH WORK
CORE
SINGLE ARM HOLLOW HOLDS
SEATED AB CIRCLES
SWINGING T- PLANKS
KNEELING LATERAL TWIST
40/20 X 2
1 MIN REST BETWEEN

CONDITIONING
PART A)
1 SQUAT CLEAN 
1 JERK
2 BURPEES
EVERY 30 SECONDS - 10 ROUNDS
WEIGHT OPTIONS  (ADV- 95/135) (INT- 75/115) (BEG 55/95)
2 MIN REST
PART B)
MED BALL SPRINTS (SINGLES) 14/20#
EVERY 30 SECONDS - 10 ROUNDS
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MONDAY WORKOUT

1/28/2019

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GW
10 DRAGON WALKS

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

DEADLIFTS

5 X 8 
55-75%

CONDITIONING
10 G2OH
8 WEIGHTED WALKING LUNGES
6 SPIDERMAN PUSH UPS

4 MIN ON -  1 MIN REST 
​2 ROUNDS
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SUNDAY WORKOUT

1/27/2019

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HEY P2 FITNESS
TODAY WE WILL BE HOSTING THE ANNIVERSARY TRIBUTE WORKOUT FOR LISA PULSIFER'S FATHER
ALL ARE WELCOME TO JOIN TODAY , HERE'S THE WORKOUT

GW
DYNAMIC STRETCHES

WARM UP
SHUTTLE RUN
AIR SQUATS
MOUNTAIN CLIMBERS
PUSH UPS
30/30 X 2

STRENGTH WORK
KBELL GET UP SIT UPS
4 X 10 EA. ARM

CONDITIONING
TRIBUTE WORKOUT
"BOB"
52 JUMPROPE SINGLES OR 17 DU'S
10 PUSH PRESS (ADVANCED) 65/95#
10 BOX JUMPS (ADVANCED) 18/24"
10 SIT UPS
10 SQUAT THRUST

5 ROUNDS FOR TIME
OPTIONS FOR WEIGHTS
PUSH PRESS INTERMEDIATE 55/75# - BEGINNER 35/65#





​
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SATURDAY WORKOUT

1/26/2019

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GW
DYNAMIC STRETCHES

WARM UP

JUMPING JACKS - 30 SEC
TOE TOUCHES - 30 SEC
AIR SQUATS - 30 SEC
PLANK - 30 SEC
REST 30 SEC
2 ROUNDS

UPPERBODY
RING PUSH UPS
SINGLE ARM BANDED CURLS
BAND BENT OVER ROWS
BOX DIPS
DUMBELL CLEAN & PRESS

LOWERBODY
SWITCH JUMP LUNGE TO SQUAT
JUMP ROPE
SIDE KICKS OVER BOX
BANDED PLANK JACKS
AGILITY LADDER - 2IN / 2 OUT

CORE
WALKING KBELL SWINGS
KBELL T- PLANKS
BANDED PVC OH PULLS
SUPERMANS
TEMPO SCISSORS
​
40/20 X 2
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THURSDAY WORKOUT

1/24/2019

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GW
10 SWING KICKS
DYNAMIC STRETCHES

WARM UP
10 PLYO JUMPS
10 HOLLOW ROCKS
10 KBELL SWINGS
3 ROUNDS

STRENGTH WORK
STRICT PRESS
5 X 6
60-80 %

BANDED TRICEP EXTENSIONS
5 X 8

CONDITIONING'
30 DU'S OR 60 SINGLES
10 GOBLET SQUATS
10 SQUAT THRUST
10 PUL UPS / RING ROWS

3 MIN ON- 1 MIN REST 
​3 ROUND AMRAP
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TUESDAY WORKOUT

1/22/2019

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GW
DYNAMIC STRETCHES
WARM UP
BELLY SPRINTS 30/30 X 3

STRENGTH WORK
KBELL SNATCHES -  4 X 10 EA. ARM
KBELL OH SQUATS - 4 X 10 EA. ARM

TEAM WORKOUT
​
1000M ROW
50 SYNC SIT UPS
50 DEADLIFTS 95/135
100 WEIGHTED WALKING LUNGES  W / 25# PLATE
100 HR PUSH UPS
1000M ROW

FOR TIME - 15 MIN TIME CAP
0 Comments

MONDAY WORKOUT

1/21/2019

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GW
10 WALL SCAP STRETCHES
PVC MOBILITY

WARM UP
SHUTTLE RUN
BATTLE ROPE
INCH WORMS
SQUAT HOLDS
30/30 X 2

STRENGTH WORK
SNATCH GRIP HIGH PULLS
4 X 5 @ 60%
SNATCH BALANCE
START AT 50% OF SNATCH 1RM

CONDITIONING
5 WALL BALLS 
5 BURPEES
​EMOM - 10 MIN
0 Comments

SUNDAY WORKOUT

1/20/2019

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REMINDER TO EVERYONE , WE START THE BASEBALL PROGRAM TODAY SO THE GYM HOURS FOR  TRAINING TIME ON SUNDAY WILL BE 
EITHER 8-9AM OR 11AM - 12PM FOR THE NEXT 8 SUNDAYS

GW
PVC MOBILITY
WALL TO WALL RUNS 30/30 X 3

METCON 1
SINGLE ARM KBELL SWING LUNGE
4 EACH SIDE 
5 PUSH UPS
EMOM - 5 MIN


STRENGTH WORK
DEADLIFTS
5 X 8
55-75%

METCON 2
25 DU'S OR 50 SINGLES
15 BOX STEP OVERS
15 SIT UPS

​5 ROUNDS FOR TIME
​
0 Comments

SATURDAY WORKOUT

1/19/2019

0 Comments

 
GW
STRETCH
SHUTTLE RUNS 30/30 X 3

UPPER BODY
BOX WALK UPS
STANDING TRUCK DRIVERS W/ BUMPER PLATE
BUMPER PLATE GRIP PULLS
BUMPER PLATE SQUEEZE PRESS
BUMPER PLATE HAMMER CURLS

LOWER BODY
FORWARD/ REVERSE LUNGES
REBOUNDING BROAD JUMPS
WALL TO WALL RUNS
SQUAT TO DOUBLE KNEE LIFT W/ BAND
BANDED SIDE STEPS


CORE
HIP TOUCH PLANK
JACKNIFE RUSSIAN TWISTS
LEG RAISES OVER CONES
BANDED MOVING PLANKS
​BANDED HOLLOW HOLD


​40/20 X 2
0 Comments

THURSDAY WORKOUT

1/17/2019

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GW
10 SWING KICKS
DYNAMIC STRETCHES

WARM UP
BROAD JUMPS - 20 SEC
PUSH UPS  - 20 SEC
REST - 20 SEC
5 ROUNDS


STRENGTH WORK
WEIGHTED GOOD MORNINGS
4 X 5 - LIGHT WEIGHT
BACK SQUATS
4 X 5 @ 3 SEC TEMPO

CONDITIONING
20 SQUAT THRUST 
15 SIT UPS
10 PULL UPS OR RING ROWS

12 MIN AMRAP

​EVERY 3 MIN STOP AND HOLD PLANK FOR 1 MIN
0 Comments

TUESDAY WORKOUT

1/15/2019

0 Comments

 
GW
10 ANCHORED SQUATS
10 SWING KICKS
10 WALL SCAP STRETCHES
PVC MOBILITY

WARM UP
AGILITY LADDER
1MIN ON- 30 SEC REST
SPRINT
ICKY
LATERAL HI KNEES
SKIERS
2 IN 2 OUT

STRENGTH WORK

RDL'S 
4 X 60% W/ 3 SEC TEMPO 
4 X 65% W/ 3 SEC TEMPO

CONVENTIONAL DEADLIFTS
5 X 70%  - W/ 3 SEC PAUSE AT TOP
5 X 75% -  W/ 3 SEC PAUSE AT TOP


CONDITIONING
25 KBELL SWINGS 
50 DU'S OR 100 SINGLES

4 ROUNDS FOR TIME

SUGGESTED WEIGHTS FOR KBELL
BEGINNER - 15/20# - 25/35#
INTERMEDIATE - LADIES 25# - 45#
​ADVANCED  -  LADIES 35# MEN - 50#



0 Comments

MONDAY WORKOUT

1/14/2019

0 Comments

 
GW
10 DRAGON WALKS
STRETCH

WARM UP
DUCK WALKS
PLANK
SPRINTS
30/30 X 2

STRENGTH WORK
COMPLEX MOVEMENT
1 CLEAN + 1 FRONT SQUAT + 1 JERK
5 X 5
55-75% OF CLEAN AND JERK 1RM


CONDITIONING
6 BURPEE BOX JUMP OVERS
EMOM- 10 MIN
0 Comments

SUNDAY WORKOUT

1/13/2019

0 Comments

 
GW
SHUTTLE RUN 30/30 X 3
PVC MOBILITY

METCON 1
10 AIR SQUATS
8 GET UP SIT UPS ( 4 EA. ARM )
EMOM - 6 MIN

STRENGTH WORK
HINGE LIFT  - 5X5
​WIDE GRIP HI PULLS - 5X5

​METCON 2
"ISABEL"
30 SNATCHES
FOR TIME
​ADVANCED- 95/135 - INTERMEDIATE 75/115 - BEGINNER 65/95

0 Comments

SATURDAY WORKOUT

1/12/2019

0 Comments

 
GW
STRETCH

JOG IN PLACE -30 SEC
JUMPING JACKS - 30 SEC
TOE TOUCHES - 30 SEC
SQUAT THRUST  -30 SEC
REST 30 SEC
2 SETS

UPPERBODY
TRIPPLE PUSH UP
NEGATIVE RING ROWS
BATTLE ROPE
BANDED TRICEP PULL DOWNS
BANDED SQUEEZE CURLS


LOWERBODY
AGILITY LADDER
COSSACK SQUAT 
SINGLE LEG KNEE TUCKS
PRISONER SQUATS
SPRINTS

CORE
SEATED AB CIRCLES
INTERNAL MOUNTAIN CLIMBERS
MARCHING PLANKS
HOLLOW OPPOSITE KNEE TOUCHES
FLUTTER TO SCISSOR COMBO (4 COUNT)

​40/20 X 2
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    South Yarmouth, MA
    ​02664

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Phase 2 Fitness Strength & Conditioning
15 Atlantic Ave.
​South Yarmouth, MA 02664

         

​Phone:  (508) 619-6126    ​
Email: p2fitness2019@gmail.com
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  • Home
  • Programs & Pricing
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  • Class Schedule
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  • Events
    • Birthday Parties
    • Private Events
  • Store
  • About
    • Member Spotlight
    • Community
    • Testimonials
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  • Contact Us