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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
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    • Member Spotlight
    • Community
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Daily Workouts

MONDAY WORKOUT

1/31/2022

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WARM UP
DYNAMIC STRTECH

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

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



CONDITIONING
10 G2OH 15/25 LB BUMPER

8 WEIGHTED 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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SATURDAY WORKOUT

1/29/2022

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INCH WORMS
SWING KICKS
DRAGON WALKS
10 REPS EACH

STRETCH

​UPPER BODY
ALTERNATING WIDE GRIP / NARROW GRIP PUSH UPS
​MED BALL SLAMS
KBELL BENT OVER ROWS
KBELL CLEAN AND PRESS
KBELL NEGATIVE CURLS

LOWER BODY
3-2-1  SQUAT JUMPS
SHUTTLE RUN
DOUBLE BOX JUMPS
AGILITY LADDER
​MED BALL OH LUNGES


CORE
PLANK TO KNEE TOUCH
MED BALL JACKNIVES
KNEELING MED BALL WALL TOSS
MOVING PLANKS
​HOLLOW TOSSESS
​​
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FRIDAY WORKOUT

1/28/2022

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WARM UP
STRETCH

BATTLE ROPE
INCH WORMS
DUCK WALKS
HOLLOW HOLDS
30/30 X 2

STRENGTH WORK
EMPTY BAR 
5 RDL
5 WEIGHTED GOOD MORNINGS
5 BACK SQUATS

STRENGTH WORK
BACK SQUATS 5X 5
55-75%


REAR RACK PLYO JUMPS
3 X 5
START AT 50%



METCON 
KBELL SWINGS
HR PUSH UPS
STATIONARY LUNGES
ASCENDING LADDER

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

​10 MIN AMRAP
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THURSDAY WORKOUT

1/27/2022

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WEDNESDAY WORKOUT

1/26/2022

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CIRCUIT 1
BATTLE ROPE
​REVERSE KBELL CLEAN AND PRESS
3-2-1 PUSH UPS
KBELL ALT BENT OVER ROWS​
BUMPER PLATE TRUCK DRIVERS
​


CIRCUIT 2
TRIPPLE BROAD JUMPS
MED BALL  SPRINTS
MED BALL OVERHEAD WALKING LUNGES
SKATER JUMPS
LATERAL LINE TOUCH



CIRCUIT 3
LEG RAISES
SCISSOR KICKS
T- PLANK
FLOOR WIPERS
PARACHUTERS


​40/20 X 2 EACH
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TUESDAY WORKOUT

1/25/2022

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

STRENGTH WORK
DEADLIFTS
3 X 8
START AT 50%

RENEGADE ROWS
3 X 8
1 PUSH UP PLUS 1 PULL EA. ARM EQUALS 1 REP

DUMBELL SHRUGS 
4 X 10


CONDITIONING
​8 BALL SLAMS
6 BOX STEP UPS

EMOM - 6 MIN

1 MIN REST THEN

6 SQUAT THRUST
8ALT. DUMBELL SNATCHES

EMOM - 6 MIN

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MONDAY WORKOUT

1/24/2022

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WARM UP

PVC MOBILITY
JUMPING JACKS
HEEL KICKS
TOE TOUCHES
AIR SQUATS
INCH WORMS
30 SEC EACH

STRENGTH WORK
STRICT PRESS W/ 3 SEC HOLD AT THE TOP OF EACH LIFT
START AT 50%
3 X 7

GOBLET SQUAT W/ 3 SEC HOLD AT THE BOTTOM OF EACH SQUAT
3 X 7

STANDING DUMBELL FLYS
4 X 8

​"ANNIE"
50-40-30-20-10
DOUBLE UNDERS
SIT UPS

REPLACE DOUBLE UNDERS W SINGLES
100-80-60-40-20
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SATURDAY WORKOUT

1/22/2022

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

CIRCUIT 1
LATERAL LINE TOUCHES
BALL SLAMS
FRONT KICKS
STANDING BALL LATERAL TWIST
PLANK

CIRCUIT 2
LATERAL HI KNEES
SQUAT THRUST
MOUNTAIN CLIMBERS
BALL UP CHOPS
FLUTTER KICKS

CIRCUIT 3
BALL TOE TAPS
SWITCH LUNGES W/ BALL TOUCH
FLOOR WIPERS
PUSH UPS
LEG RAISES

​40/20 X 2

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FRIDAY WORKOUT

1/21/2022

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WARM UP
PVC MOBILITY
WALKING KBELL SWINGS
BEAR CRAWLS
30/30 X 2


STRENGTH WORK

HAMMER CURLS
4 X 10

TWO HAND SINGLE DUMBELL OVERHEAD TRICEP EXTENSIONS
4 X 10

GET UP SIT UPS
2 X 5 - LEFT HAND
2 X 5 - RIGHT HAND

CONDITIONING
TEAM WORKOUT
50 CAL ROW
50 BALL SLAMS 
50 BUMPER PLATE G2OH 15/25# 
50 LATERAL LINE TOUCHES
50 PLYO JUMPS

15 MIN AMRAP

​ALL MOVES SPLIT BETWEEN TEAM MATES



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THURSDAY WORKOUT

1/20/2022

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WARM UP
PVC MOBILITY

AGILITY LADDER
SPRINTS
2 IN 2 OUT
SCISSOR JUMPS
LATERAL HI KNEES
SKIERS

1 MIN ON - 30 SECOND REST 
1 ROUND OF EACH


STRENGTH WORK
BARBELL RDL'S
4 X 8

BARBELL SUPINATED GRIP BENT ROWS
4 X 8

8 - BARBELL THRUSTERS

8 - LATERAL BAR BURPEES

8 - WEIGHTED BOX STEP UPS CARRYING 1 KETTLE BELL 

8 MIN CONTINUOUS ROUND

2 MIN REST THEN 50 SIT UPS FOR TIME



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WEDNESDAY WORKOUT

1/19/2022

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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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TUESDAY WORKOUT

1/18/2022

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WARMUP
PVC MOBILITY
SHUTTLE RUNS
INCH WORMS
HOLLOW ROCKS
30/30 X 2

STRENGTH
DEADLIFTS
4 X 8
START AT 50%

BARBELL HANG HI PULLS
5 X 5 

BARBELL SHRUGS
3 X 10

​CONDITIONING
1 RUN WALL TO WALL
10 DU'S OR 20 SINGLES
10 ALT DUMBELL SNATCHES 25/35#
10 SIT UPS

3 MIN ON-1 MIN REST
3 ROUNDS
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MONDAY WORKOUT

1/17/2022

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WARM UP
PVC MOBILITY
JUMPING JACKS
TOE TOUCHES
PLYO JUMPS
MOUNTAIN CLIMBERS
PLANK
30 SEC EACH - 1 ROUND

STRENGTH WORK
DUMBELL FRONT RAISE TO LATERAL RAISE
4 X 6
( FRONT TO LATERAL = 1 REP)

WEIGHTED DUMBELL LUNGES
(2 - DUMBELLS, FARMERS CARRY STYLE)
3 X 10 STEPS - 5 EA. LEG


HANG CLEAN TO PUSH PRESS
3 X 7

​CONDITIONING
20 KBELL SWINGS 35/45
20 AIR SQUATS
20 HR PUSH UPS
8 MIN AMRAP

2 MIN REST 

FINISH WITH 
TEAM WORKOUT
2 MIN MAX REP TIRE FLIPS
​


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SATURDAY WORKOUT

1/15/2022

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STRETCH
WALL TO WALL 30/30 X 3


​UPPERBODY
BATTLE ROPE
​REVERSE KBELL CLEAN AND PRESS
3-2-1 PUSH UPS
KBELL ALT BENT OVER ROWS​
BUMPER PLATE STANDING SQUEEZE PRESS
​


LOWERBODY

TRIPPLE BOUND BROAD JUMP
WEIGHTED SPRINTS
WEIGHTED OH WALKING LUNGES
SKATERS
LATERAL LINE TOUCH



CORE
LEG RAISES
SCISSOR KICKS
HI HIPS
LEG TOSSES
FLOOR WIPERS

​40/20 X 2 EACH
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FRIDAY WORKOUT

1/14/2022

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WARM UP
PVC MOBILITY
JUMPING JACKS
AIR SQUATS
SWING KICKS
TOE TOUCHES
PLANK
30 SEC EACH - 1 SET


STRENGTH WORK
SINGLE DUMBELL TWO HAND OVERHEAD TRICEP EXTENSIONS
3 X 12

DUMBELL ALTERNATING CURLS
3 X 12 - 6 EACH ARM 

BARBELL SHRUGS
4 X 8
ADD WEIGHT EACH SET

CONDITIONING
CIRCUIT
​ROWING

ROPE CLIMBS OR SEATED ROPE CLIMB

BELLY SPRINTS

NEGATIVE PULL UPS - USE BOX IF NEEDED

HEAVY SLAM BALL OVER THE SHOULDER

PLANK

1 MIN ON - 30 SECOND REST

2 ROUNDS
SINGLE DUMBELL TWO HAND OVERHEAD TRICEP EXTENSIONS
3 X 12
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    The Evolution of Fitness
    15 Atlantic Ave.
    South Yarmouth, MA
    ​02664

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15 Atlantic Ave.
​South Yarmouth, MA 02664

         

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  • Home
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    • Juniors Sports Conditioning
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  • Class Schedule
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    • Private Events
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    • Member Spotlight
    • Community
    • Testimonials
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  • Contact Us