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Phase 2 Fitness | Yarmouth, MA
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Daily Workouts

THURSDAY WORKOUT

2/28/2019

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GW
10 ANCHORED SQUATS
10 PUSH UPS
STRETCH

WARM UP
AGILITY LADDER
5 ROUNDS

STRENGTH WORK
15 MIN TO ESTABLISH 
CLEAN 1 REP MAX
CAN BE POWER OR SQUAT 
BEST CATCH COUNTS


CONDITIONING
10 SQUAT THRUST 
10 BOX JUMP OVERS
10 JACKNIVES

3 MIN ON - 1 MIN REST 
3 ROUNDS
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TUESDAY WORKOUT

2/26/2019

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GW
10 SWING KICKS
10 ANCHORED SQUATS
10 PUSH UPS
PVC MOBILITY

WARM UP
KBELL RACK CARRY -15 SEC
KBELL RACK SQUATS - 15 SEC
INCH WORMS - 15 SEC
HOLLOW ROCKS - 15 SEC
REST 30 SEC
3 SETS


STRENGTH WORK
15 MIN TO ESTABLISH 
​FRONT SQUAT 1 REP MAX


METCON 2
10 PULL UPS OR RING ROWS
8 PISTOLS - ( 4 EACH LEG)
6 HANG SNATCHES 
(ADV. 75-115 / INT 65-95 / BEG 45 - 65


10 MIN AMRAP
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MONDAY WORKOUT

2/25/2019

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GW
10 WALL SCAP STRETCH
DYNAMIC STRETCHES

WARM UP
BELLY SPRINTS
INVERTED PLANKS OR HANDSTAND HOLDS
BEAR CRAWLS
30/30 X 2

STRENGTH WORK
10 STRICT PRESS
10 PUSH PRESS
15 MIN TO ESTABLISH PUSH PRESS
1 REP MAX

CONDITIONING
6 BURPEES
8 KBELL SWINGS
​EMOM - 10 MIN
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SUNDAY WORKOUT

2/24/2019

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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
SPLIT STANCE LAND MINES
3 X 10 EACH SIDE
ROTATING LANDMINES
3 X 10 EACH SIDE

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

​5 ROUNDS FOR TIME
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SATURDAY WORKOUT

2/23/2019

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GW
STRETCH
WALL TO WALL 30/30 X 3
UPPERBODY
3-2-1 PUSH UPS
​REVERSE KBELL PRESSES
MED BALL TRICEP TOSS
BANDED CURLS
RING ROWS W/ 5 SEC PAUSE


LOWERBODY
SANDBAG SQUATS
BOX STRADDLE JUMPS
​SQUAT THRUST TO BROAD JUMP
JUMP ROPE
LATERAL SHUTTLE RUNS

CORE
MED BALL MOUNTAIN CLIMBERS
MED BALL KNEE TUCKS
MED BALL RUSSIAN HALF TWIST
MED BALL HOLLOW HOLDS
​MED BALL 90 DEGREE CRUNCH
​










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THURSDAY WORKOUT

2/21/2019

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GW
10 DRAGON WALKS
10 COSSACK SQUATS
STRETCH

WARM UP
BATTLE ROPE
WALL BALLS
PLYO JUMPS
PLANK
30/30 X 2

STRENGTH WORK 
EMPTY BAR 
10 DEADLIFTS
10 WEIGHTED GOOD MORNINGS
10 BACK SQUATS

15 MIN TO ESTABLISH 
BACK SQUAT 1 REP MAX

CONDITIONING
POWER CLEANS
G2OH
OH WALKING LUNGES

ASCENDING LADDER
2-4-6-8-10-12-ETC....
1O MIN
ADV 95/135
INT 75/115
BEG 65/95
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TUESDAY WORKOUT

2/19/2019

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GW
10 WALL SCAP STRETCH
10 WALKING PUSH UPS
10 AIR SQUATS
DYNAMIC STRETCHES

WARM UP
DUMBELL SNATCHES
INVERTED MOUNTAIN CLIMBERS
T- PLANKS
JUMP SWITCH LUNGES
REST 
30 SEC EACH X SETS

STRENGTH WORK
DAY 2 OF 1 REP MAXES
15 MIN TO ESTABLISH BEST STRICT PRESS


CONDITIONING
KBELL ALT. BENT ROWS
DEFECIT SKATER LUNGES
BROAD JUMPS 2 TO 1
BUMPER PLATE PLYO PUSH UPS
OVER / UNDERS WITH SOFT BALL

1ST ROUND - 30/30
2ND ROUND - 40/20
​3 ROUND - 45/15
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MONDAY WORKOUT

2/18/2019

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 GW
10 ANCHORED SQUATS
10 SWING KICKS
DYNAMIC STRETCHES

WARM UP
SHUTTLE RUN
BEAR CRAWLS
SQUAT HOLDS
30/30 X 2


STRENGTH WORK
EMPTY BAR WARM UP
10 WEIGHTED GOOD MORNINGS
10 RDL
10 DEADLIFTS

15 MIN TO ESTABLISH DEADLIFT 1 REP MAX


CONDITIONING
50 DU'S OR 100 SINGLES
10 SIT UPS
2 WALL TO WALL RUNS

5 MIN ON - 1 MIN REST
​2 ROUND AMRAP
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SUNDAY WORKOUT

2/17/2019

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GW
STRETCH

WARM UP
AGILITY LADDER
5 ROUNDS

STRENGTH WORK
FRONT SQUATS
5X5
50-70%

CONDITIONING
8 WALL BALLS
6 BARBELL SNATCHES 65/95 - 55/75#
EMOM- 6 MIN

2 MIN REST ...THEN

8 BURPEES
6  ALTERNATING OH LUNGES W/ BUMPER PLATE 15/25#
​EMOM- 6 MIN

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SATURDAY WORKOUT

2/16/2019

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GW
DYNAMIC STRETCH
SHUTTLE RUN 30/30 X 3

UPPER
SINGLE ARM ARNOLD
SPIDERMAN PUSH UPS
SPLIT STANCE DUMBELL CLEAN & PRESS
2 HAND  DUMBELL TRICEP EXTENSION
ALT, DUMBELL STANDING HI PULLS

LOWER
SINGLE LEG ANTERIOR REACHES
BROAD JUMPS 2 TO 1
REVERSE START BELLY SPRINTS
SKATER LUNGES
BANDED UP DOWNS OFF BUMPER PLATE

CORE
KBELL SINGLE ARM HOLLOW HOLD
KBELL PLANK W/ STATIC HOLD
SWINGING BACK EXTENSIONS
WEIGHTED FLUTTER KICKS
STANDING 360'S

40/20 X 2 EACH 
​1 MIN REST BETWEEN
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THURSDAY WORKOUT

2/14/2019

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GW
10 PUSH UPS
10 SWING KICKS
STRETCH

WARM UP
BOX JUMP
BROAD JUMP
PLANK
30/30 X 2

STRENGTH WORK
FRONT SQUAT 
5 X 5
60-80%

GET UP SIT UPS
3 X 10 
EA ARM

CONDITIONING
15 KBELL SWINGS
10 DEADLIFTS
5 SQUAT THRUST

3 MIN ON - 1 MIN REST 
​3 ROUNDS
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TUESDAY WORKOUT

2/12/2019

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GW
PVC MOBILITY


WARM UP

WALL TO WALL RUNS - 30 SEC
DOUBLE DUMBELL WALKING LUNGES - 30 SEC
REST 30 SEC

3 SETS

EMPTY BAR 
3 POS CLEAN
5 POWER CLEANS
5 SQUAT CLEANS
5 PUSH JERKS
5 SPLIT JERKS

STRENGTH WORK 
CLEAN AND JERK
5 X 5


CONDITIONING
25 DU'S OR 50 SINGLES
6 ALT DUMBELL SNATCHES 
EMOM - 5 MIN 
FULL MINUTE REST ON MINUTE 6
​THEN CONTINUE EMOM- 4 MIN

ADVANCED- 35/50#
INT 25/40#
BEG 15/ 30#

​
0 Comments

MONDAY WORKOUT

2/11/2019

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GW
PVC MOBILITY
SHUTTLE RUN - 20 SEC
BROAD JUMPS - 20 SEC
WALKING PUSH UPS - 20 SEC
REST - 20 SEC
3 ROUNDS

STRENGTH WORK
LAND MINES 4 X 10 EA. ARM
BENT ROWS 5 X 8

CONDITIONING
TEAM WORKOUT

150 CAL ROW - (SPLIT UP)

60 DOMINO MED BALL SIT UPS W / 14# BALL
 (ALL TEAMMATES  MOVING AT SAME TIME)

50 G20H 25# (1 PERSON MOVES WHILE TEAMMATES HOLD PLANK)
NO MORE THEN (2) BUMPER PLATES PER TEAM

40 SYNC AIR SQUATS

30 SYNC HR PUSH UPS

20 WALL BALLS EACH PERSON

10 WALL TO WALL RUNS - ( JUST 10 TOTAL DONE RELAY RACE STYLE )

​20 MIN AMRAP
IF TEAM FINISHES THE CHIPPER IN UNDER 20 MIN , GO BACK TO BEGINNING AND START AGAIN , THIS IS FOR AS MANY REPS AS POSSIBLE
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SUNDAY WORKOUT

2/10/2019

0 Comments

 
GW
PVC MOBILITY
SHUTTLE RUN - 20 SEC
BROAD JUMPS - 20 SEC
WALKING PUSH UPS - 20 SEC
REST - 20 SEC
3 ROUNDS

STRENGTH WORK
LAND MINES 4 X 10 EA. ARM
ROTATING LAND MINES 4 X 10 EA. ARM

CONDITIONING
TEAM WORKOUT
150 CAL ROW
60 DOMINO MED BALL SIT UPS
50 G20H 25# TEAMMATES HOLD PLANK
40 SYNC AIR SQUATS
30 SYNC HR PUSH UPS
20 WALL BALLS EACH PERSON
10 WALL TO WALL RUNS


​20 MIN AMRAP
0 Comments

SATURDAY WORKOUT

2/9/2019

0 Comments

 
GENERAL WARM UP
JUMP ROPE 2 MIN
DYNAMIC STRETCHES

UPPERBODY
​PUSH UP TO T-PLANK
RING ROWS
KBELL RACK CARRIES
​KBELL FARMERS CARRIES
KBELL SNATCHES

LOWERBODY
 RESISTANCE BAND KICKOUTS
​DOUBLE BOX JUMPS
BELLY SPRINTS
GOBLET SQUATS W/ 2 SEC PAUSE
REVERSE LUNGES

CORE
INCH WORMS
​SIT UP PRESSES
WEIGHTED SCISSORS
PLANK TO TOE TOUCH
UP DOWN'S 


​40/20 X 2


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    15 Atlantic Ave.
    South Yarmouth, MA
    ​02664

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