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Phase 2 Fitness | Yarmouth, MA
  • Home
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    • Ninjas
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  • Class Schedule
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Daily Workouts

FRIDAY PROGRAM - BLACK DAY

1/31/2020

0 Comments

 
​BLACK DAY
STRENGTH PROGRAM

GW
10 AIR SQUATS
10 SWING KICKS
10 INCH WORMS
ROW 1 MIN X 2
PVC MOBILITY

S1-UB/LB
PUSH PRESS
5 X 5
60-80%

S2-LB
SUMO DEADLIFTS
5 X 5

S3-UB
LANDMINE SINGLE ARM ROWS
4  X 8 EACH ARM

S4-LB
LANDMINE SKATER LUNGES
4 X 6 EACH LEG

S5- CORE
DOUBLE DUMBELL WEIGHTED FLUTTER KICKS
DOUBLE DUMBELL SIT UP PRESS
DOUBLE DUMBELL BACK EXTENSION TO LATERAL TWIST
40/20 X 2 EACH
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THURSDAY PROGRAM - RED DAY

1/30/2020

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​RED DAY 
CONDITIONING PROGRAM

GW
10 AIR SQUATS
10 SWING KICKS
10 PLYO JUMPS
10 MOUNTAIN CLIMBERS
STRETCH

C1- SPEED/POWER
BATTLE ROPES
30/30 - 4 ROUNDS

1 MIN REST THEN..

BROAD JUMPS
30/30 X 4

C2-MC
PARTNER WORKOUT A
10 WALL BALLS
10 SIT UPS
10 BARBELL SNATCHES 55/75 LBS

15 MIN CONTINUOUS - BENCHMARK NUMBER OF ROUNDS COMPLETED

IN THIS WORKOUT EACH TEAMMATE TAKES TURNS DOING THE ENTIRE MOVEMENT AND ALL THE REPS FOR THAT MOVEMENT AND THEN ALTERNATES SO THAT EACH PARTNER MUST DO EACH MOVE 
EXAMPLE:
PARTNER A DOES WALL BALLS
PARTNER B DOES SIT UPS
PARTNER A DOES SNATCHES
PARTNER B DOES WALL BALLS
PARTNER A DOES SIT UPS
PARTNER B DOES SNATCHES
ETC.....

C3-MC
PARTNER WORKOUT B
20 PULL UPS OR RING ROWS 
20 SQUAT THRUST TO LATERAL CONE JUMP
20 CALORIE ROW

15 MIN CONTINUOUS ROUNDS - BENCHMARK NUMBER OF ROUNDS COMPLETED



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WEDNESDAY PROGRAM -BLACK DAY

1/29/2020

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​BLACK DAY
STRENGTH PROGRAM

GW
10 ANCHORED SQUATS
10 PLYO JUMPS
10 PUSH UPS
PVC MOBILITY

EMPTY BAR 
3 POSITION STRETCH
10 CLEAN AND PUSH PRESS WARM UP REPS

S1-UB/LB
HANG POWER CLEAN TO PUSH PRESS
5 X 4
USE PUSH PRESS PERCENTAGES
50-70%

S2-LB/UB/CORE
DEADLIFTS
5 X 5
60-80%

S3-UB/LB
DUMBELL SQUAT CURLS
4 X 8

S4- CORE
WEIGHTED HOLLOW HOLDS
PLANKS
40/20 X 3 EACH
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TUESDAY PROGRAM - RED DAY

1/28/2020

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​RED DAY
CONDITIONING PROGRAM

GW
10 AIR SQUATS
10 SWING KICKS
10 INCH WORMS

C1-POWER
KBELL SUMO HI PULLS
CHOOSE A WEIGHT THATS CHALLENGING BUT STILL ALLOWS FULL R.O.M
4 X 6

C2-BALANCE/ CORE STABLILTY
SINGLE ARM / LEG DUMBELL RDL TO PRESS
( SAME HAND- SAME LEG) 
4 X 6 EACH LEG

C4 - MC
4 BURPEES
2 RUNS ( 4 SQUARE DISTANCE  - DOWN AND BACK TWICE)
4 MED BALL G2OH
4 MED BALL SLAMS

EACH MINUTE ON THE MINUTE FOR 10 MINUTES

C5-COOL DOWN
PARTNER ROW 8 MINUTES ALTERNATING EACH MINUTE

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MONDAY PROGRAM - RED DAY

1/27/2020

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​RED DAY
CONDITIONING PROGRAM

GW
10 AIR SQUATS
10 SWING KICKS
10 INCH WORMS

C1-POWER
KBELL SUMO HI PULLS
CHOOSE A WEIGHT THATS CHALLENGING BUT STILL ALLOWS FULL R.O.M
4 X 6

C2-BALANCE/ CORE STABLILTY
SINGLE ARM / LEG DUMBELL RDL TO PRESS
( SAME HAND- SAME LEG) 
4 X 6 EACH LEG

C4 - MC
4 BURPEES
2 RUNS ( 4 SQUARE DISTANCE  - DOWN AND BACK TWICE)
4 MED BALL G2OH
4 MED BALL SLAMS

EACH MINUTE ON THE MINUTE FOR 10 MINUTES

C5-COOL DOWN
PARTNER ROW 8 MINUTES ALTERNATING EACH MINUTE

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SUNDAY PROGRAM - BLACK DAY

1/26/2020

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​BLACK DAY
STRENGTH PROGRAM

JUMP ROPE 2 MIN
PVC MOBILITY / FOAM ROLL
10 AIR SQUATS
10 SWING KICKS
10 PUSH UPS

S1-LB/UB
RDL'S
4 X 6
ADD WEIGHT EACH SET

S2-UB
STANDING DUMBELL FLYS
5 X 8

S3-UB
STANDING DUMBELL SHRUGS
4 X 10

S4-LB/UB/CORE
BUMPER PLATE OVERHEAD SQUATS
4 X 6

S5-CORE
MED BALL CATAPULT SIT UPS AGAINST BRICK WALL
40 SECONDS ON
20 SECOND REST
3 SETS
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SATURDAY PROGRAM - RED DAY

1/25/2020

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​RED DAY
CONDITIONING PROGRAM
ISOLATION INTERVAL TRAINING

GW
10 INCH WORMS
10 PUSH UPS
10 AIR SQUATS
JUMPROPE 1 MIN ON- 30 SECONDS OFF  X 2
DYNAMIC STRETCHES

C1-UPPER BODY
1) ALTERNATING DIAMOND PUSH UP TO TRICEP PUSH UP
2) DUMBELL HI PULLS - 20 SECONDS EACH ARM
3) BUMPER PLATE GROUND TO OVERHEAD
4) MED BALL SINGLE ARM PUSH TOSS
5) SUPINATED GRIP RING ROWS

C2-LOWER BODY
1) WEIGHTED DUCK WALKS
2) LATERAL JUMP KNEE TUCKS
3) BUMPER PLATE OH SQUAT
4) BUMPER PLATE STRADDLE HOPS
5) INCLINE PLYO JUMPS USING RINGS

C3-CORE
1) PLANK W/ DUMBELL DRAG
2) WEIGHTED HOLLOW ADDING TWISTS
3) TEMPO SCISSOR KICKS
4) MARCHING PLANKS
5) KNEE TUCKS

40 SECONDS ON - 20 SECOND REST
2 ROUNDS EACH 
1 MIN REST BETWEEN ROUNDS
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FRIDAY PROGRAM -BLACK DAY

1/24/2020

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​BLACK DAY
STRENGTH PROGRAM

ROW 1 MIN ON - 30 SECOND REST X 2
10 AIR SQUATS
10 SWING KICKS
10 PUSH UPS
PVC MOBILITY

S1-UB
SUPINATED BARBELL BENT ROWS
4 X 8

S2-LB
KBELL FRONT RACK ALT. LUNGES
4 X 5 EACH LEG

S3-LB
BANDED LATERAL STEP OUTS
30 SEC ON - 30 SEC OFF
3 SETS EACH SIDE

S4-UB/LB
KNEEL TO STAND DUMBELL STIFF ARM PRESSES
4 X 5 EACH SIDE

S5-CORE
FLOOR WIPERS
HI HIPS
LEG TOSSES
40/20 X 3


0 Comments

THURSDAY PROGRAM -RED DAY

1/23/2020

0 Comments

 
​RED DAY
CONDITIONING PROGRAM

GW
10 INCHWORMS
10 PLYO JUMPS
10 DRAGON WALKS
10 AIR SQUATS
30 SECOND PLANK
DYNAMIC STRETCHES

C1-POWER SUPERSET
BANDED KBELL SWINGS
PLYO JUMPS

30/30 X 2 EACH

C2-MC
PARTNER WORKOUT - TEAMS OF 2 
( 3 IF NECESSARY)

1000 M ROW - SPLIT BETWEEN TEAMMATES

20 BARBELL CLEANS EACH PERSON
@ 65 #WOMEN-95 MEN# 
OR SCALE WEIGHT ACCORDINGLY
( 1 BAR PER TEAM )

20 TOES TO BAR - EACH PERSON
( OR SCALE WITH JACKNIVE SITUPS HOLDING 20LB KETTLEBELL)

20 BURPEES - EACH PERSON

REPS CAN BE BROKEN UP BACK AND FORTH AS LONG AS EACH PERSON DOES THEIR 20 REPS

15 MINUTE TIME CAP

BENCHMARK YOUR TEAMS TIME
OR ADD UP THE TOTAL NUMBER OF REPS DONE IN THAT TIME IF YOUR TEAM DOES NOT BEAT THE TIME CAP

3 MIN REST AFTER COMPLETION


C3-MC
50 DOUBLE UNDERS OR 100 SINGLE UNDERS
25 SIT UPS
5 MIN AS MANY CONTINUOUS ROUNDS AS POSSIBLE

REST 2 MINUTES AFTER COMPLETION

WITH REMAINING TIME FINISH WITH INDOOR WALL TO WALL RUNS 
1 MIN ON 30 SECOND REST

AIM FOR 3-5 ROUNDS IF POSSIBLE , IF TIME ALLOWS
0 Comments

WEDNESDAY PROGRAM - BLACK DAY

1/22/2020

0 Comments

 
​BLACK DAY
STRENGTH PROGRAM

GW 
10 WALL SCAP STRETCH
PRAYER STRETCH 30 SECONDS - 2 SETS
HOLLOW HOLD 30 SECONDS - 2 SETS
PVC MOBILITY

S1-UB
PUSH PRESS
5 X 5
60-80%

S2-UB
DUMBELL RENEGADE ROW
4 X 5

S3-LB
DUMBELL LATERAL LUNGES TO REAR
4 X 4 EACH LEG

S4-LB/CORE
DUMBELL WALKING SQUATS
30/30 X 4

S5-CORE
WEIGHTED FLUTTER KICKS
WEIGHTED SIDE BENDS
MARCHING PLANKS
40/20 X 3
0 Comments

TUESDAY PROGRAM

1/21/2020

0 Comments

 
​BLACK DAY
STRENGTH PROGRAM

GW
10 SWING KICKS
10 AIR SQUATS
10 INCH WORMS
10 DRAGON WALKS
KBELL SWINGS 30/30 X 2
DYNAMIC STRETCHES

S1-LB/UB
BACK SQUATS @ 3 SECOND TEMPO
4 X 6
60-75%

S2-UB
SINGLE DUMBELL TRICEP EXTENSIONS
4 X 8

S3-UB/CORE
SINGLE DUMBELL STANDING LATERAL TWIST
4 X 5 EACH SIDE

S4-LB/CORE
SINGLE DUMBELL 
KNEEL TO HI KNEE LIFTS
4 X 5 EACH LEG
0 Comments

MONDAY PROGRAM

1/20/2020

0 Comments

 
​RED DAY
CONDITIONING PROGRAM
GW
JUMP ROPE 2 MIN
DYNAMIC STRETCHES

C1-PLYOMETRICS
2 BROAD JUMPS INTO BOX JUMP
10 REPS
3 SETS

C2-POWER
LANDMINE SHOULDER TO SHOULDER PASSES
( LEFT TO RIGHT= 1 REP)
4 X 8

C3- SPEED
BANDED UP DOWNS ON BUMPER PLATE
30 SECONDS ON - 30 SECOND REST
5 SETS

C4-MC
10 CALORIE ROW
10 DUMBELL CLEANS
10 RING ROWS OR PULL UPS

WORK FOR 10 MIN
0 Comments

SUNDAY PROGRAM - BLACK DAY

1/19/2020

0 Comments

 
​BLACK DAY
STRENGTH WORK

GW
10 WALL SCAP STRETCH
10 SWING KICKS
10 WALKOUT PUSH UPS
10 AIR SQUATS
PVC MOBILITY
KBELL SWINGS 30/30 X 3


S1-UB/LB
KBELL RACK CARRY BOX SQUATS
5 X 8


S2-UB/LB
KBELL OH LUNGE PRESS( STARTS FROM BOTTOM OF LUNGE POSITION - FINISHES STANDING)
4 X 6 EACH SIDE


S3-UB
PUSH JERKS OFF RACK
5 X 6
START AT 50% OF YOUR "PUSH PRESS"1RM
ADD WEIGHT EACH SET


S4-LB
SKATER LUNGES USING LANDMINE
5 X 8 
EACH LEG
START WITH EMPTY BAR TO GET A FEEL FOR THE MOVEMENT - THEN ADD WEIGHT EACH SET


S5-CORE
HANGING L-RAISES
5 X 5 
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SATURDAY WORKOUT - RED DAY

1/18/2020

0 Comments

 
​RED DAY
ISOLATION INTERVAL CONDITIONING

GW
DYNAMIC STRETCHES
SHUTTLE RUN 30/30 X 3

C1-UPPER BODY
1- SEATED ROPE CLIMBS
2 - MED BALL OH TRICEP TOSSES
3 - NEGATIVE PULL UPS
4 - BANDED WALKING PUSH UPS
5 - DUMBELL SHOULDER PRESS

C2- LOWER BODY
1 - SINGLE LEG BALANCE BOARD SQUATS
2 - BOX STRADDLE JUMPS
3 - LADDER 2 IN 2 OUT
4 - LATERAL LINE TOUCH
5 - MED BALL JUMP SQUATS

C3- CORE
1 - SHOULDER TAPS
2 - WEIGHTED SINGLE ARM FLUTTER KICKS
3 - WEIGHTED SCISSOR KICKS
4 - KNEELING ROTATING WEIGHTED 1/2 TWIST
5 - WEIGHTED UP CHOPS W/ KNEE LIFT

40 SECONDS ON
20 SECOND REST
2 ROUNDS EACH 

1 MIN REST BETWEEN ROUNDS
0 Comments

FRIDAY PROGRAM - BLACK DAY

1/17/2020

0 Comments

 
STRENGTH PROGRAM
GW
PVC MOBILITY
WALL TO WALL RUNS
PUSH UPS
KBELL SWINGS
30/30 X 3

S1- UB/LB
HINGE LIFTS
5 X 6
ADD WEIGHT EACH SE

S2-LB/UB
CLEANS
5 X 5
50-70%

S3-UB
BARBELL SLIDE CURLS
5 X 8

S4-LB
DUMBELL RACK CARRY WALKING LUNGES
4 X 8 STEPS EACH LEG

S5-CORE
KBELL SINGLE ARM SIT UP PRESS
PLANK AND PULL
40 SECONDS ON - 20 SECOND REST
( SWITCH ARMS AT 20 SECONDS)
3 ROUNDS

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    ​02664

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