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Phase 2 Fitness | Yarmouth, MA
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Daily Workouts

MONDAY WORKOUT

2/28/2022

0 Comments

 
WARM UP
PVC MOBILITY
SHUTTLE RUN
PLANK
30/30 X 2

STRENGTH WORK
FRONT SQUATS
5 X 5 

STRICT PRESS
5 X 5 

CONDITIONING - CROSSFIT OPEN WORKOUT 22.1
3 WALL WALKS
12 DUMBELL SNATCHES 35/50#
15 BOX JUMP OVERS 20"/24"

15 MIN AMRAP

SCALE WEIGHT AND BOX HEIGHT WHEN  NECESSARY 
WALL WALKS CAN BE PUSH UPS

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FRIDAY WORKOUT

2/25/2022

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WARM UP
DYNAMIC STRETCH
WALL TO WALL RUN
JUMPING JACKS
PLANK
30/30 X 2

​AGILITY LADDER:

SPRINTS
SKATER JUMPS
LATERAL HI KNEES
DOUBLE HOP TO SQUAT
SINGLE LEG

1 MIN ON - 30 SEC REST
1 ROUND


STRENGTH WORK
​FRONT SQUATS OFF RACK
5 X 5 

METCON
75 JUMPROPE SINGLES
5 DEVIL'S PRESSES 
50 JUMPROPE SINGLES
6 BOX STEPS
25 JUMPROPE SINGLES
7 BALL SLAMS


3 MIN ON - 1 MIN REST 
4 ROUNDS

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THURSDAY WORKOUT

2/24/2022

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WARM UP
DYNAMIC STRETCHES
SHUTTLE RUN
BEAR CRAWL
30/30 X 2


STRENGTH WORK
SINGLE DUMBELL TRICEP TWO HAND OVERHEAD EXTENSIONS

4 X 8

DUMBELL CURLS
4 X 8

RENEGADE ROWS
( 1 PUSH UP + 1 PULL EACH ARM =1 )
4 X 5

METCON
​8 WALL BALLS
10 DEADLIFTS 95/ 135
12 WEIGHTED SIT UPS 14/ 20#

​6 MIN ON - 1 MIN REST
 2 ROUNDS
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WEDNESDAY WORKOUT

2/23/2022

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WARM UP
DYNAMIC STRETCHES

JUMPING JACKS
AIR SQUATS
SWING KICKS
TOE TOUCHES
KNEE TUCKS
30 SEC EACH

CIRCUIT 1 - ALL W/ MED BALL
UP CHOPS

TOE TAPS

WEIGHTED SQUATS

PLANK W/ HANDS ON BALL

90 DEGREE CRUNCH


CIRCUIT 2 - ALL W/ BUMPER PLATE
UP DOWNS'S

TRUCK DRIVERS

SQUAT THRUST TO PLATE

G2OH

HOLLOW HOLD


CIRCUIT 3 - BODYWEIGHT
​SCISSOR JUMPS - USE RED LINE IN SQUARE

SPIDERMAN PUSH UPS

HI KNEES - RUNNING IN PLACE

MARCHING PLANKS

MOUNTAIN CLIMBERS

40/20 X 2
1 MIN REST 

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TUESDAY WORKOUT

2/22/2022

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WARM UP
PVC MOBILITY
WALKING KBELL SWINGS
SQUAT THRUST 
HOLLOW ROCKS
30/30 X 2

STRENGTH WORK
PUSH PRESS
5 X 5 

BARBELL BENT ROWS
4 X 8

DUMBELL FRONT RAISES
3 X 10

CONDITIONING
​6 DUMBELL SNATCHES 
4 BURPEES
6 BALL SLAMS
4 BROAD JUMPS
REST 30 SECONDS

10 MIN CONTINUOUS
( USE A RUNNING CLOCK TO GIVE YOURSELF 30 SECOND BREAKS AFTER EACH ROUND)
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MONDAY WORKOUT

2/21/2022

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WARM UP
STRETCH
FARMERS CARRY W/ KBELLS
MOUNTAIN CLIMBERS
PLANK
30/30 X 2

STRENGTH WORK
REVERSE KBELL SPLIT STANCE PRESSES
4 X 10 EACH ARM

HEAVY KBELL GOBLET SQUATS
3 X 10

SINGLE KBELL OVERHEAD SQUATS
3 X 5 EACH ARM


CONDITIONING
CIRCUIT TRAINING- MOVE COUNTER CLOCKWISE
BATTLE ROPE- NEAR PULL UP RIG
BALL SLAMS - NEAR WALL
TIRE FLIPS - 4 SQUARES - NEAR ROPES/RINGS
JUMP SWITCH LUNGES - ANY  OPEN AREA
JACKNIVE SIT UPS - ANY OPEN AREA

40/20 X 3
​1 MIN REST BETWEEN ROUNDS





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SATURDAY WORKOUT

2/19/2022

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WARM UP
STRETCH
WALL TO WALL RUN
PLANK
30/30 X 2

CIRCUIT 1
BALL SLAM W/ BOX STRADDLE HOP
SQUAT THRUST W/ SLAM BALL
HOLLOW TOSSES
LATERAL BALL TWIST
TOE TAPS

CIRCUIT 2
STAR PLANK
TRIPPLE PLYO JUMPS
TEMPO FLUTTER KICKS
HI HIPS
REACTION RUNS

CIRCUIT 3
​SIT UPS W/ALT.DUMBELL PRESSES
DUMBELL SNATCHES
ALT. DUMBELL BENT ROWS
WEIGHTED RUSSIAN TWIST 
WEIGHTED T- PLANK

40/20 X 2
1 MIN REST 
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FRIDAY WORKOUT

2/18/2022

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WARM UP
PVC MOBILITY
BELLY SPRINTS
MOUNTAIN CLIMBERS
HOLLOW HOLDS
30/30 X 2

STRENGTH WORK
BACK SQUATS
5 X 5
60-80%

PUSH PRESS
5 X 5
60-80% 

CONDITIONING
​10 POWER CLEANS 75/115#
10 BOX STEP UPS
10 PULL UPS OR RING ROWS
1 RUN WALL TO WALL

12 MIN AMRAP
0 Comments

THURSDAY WORKOUT

2/17/2022

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WARM UP
PVC MOBILITY
SHUTTLE RUN
BROAD JUMPS
30/30 X 3

STRENGTH WORK
DEADLIFTS
4 X 8

STANDING DUMBELL FLYS
4 X 8

WEIGHTED ALT. LUNGES ( 1 DUMBELL )
3 X 8 EACH LEG


CONDITIONING
​15 SIT UPS
12 ALT DUMBELL SNATCHES 25/35#
10 BALL SLAMS
8 BURPEES
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THURSDAY WORKOUT

2/10/2022

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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

DUMBELL HAMMER CURLS
4 X 10

DUMBELL ALTERNATING OVERHEAD TRICEP EXTENSIONS
( 2 DUMBELLS )
4 X 8 EA 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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WEDNESDAY WORKOUT

2/9/2022

1 Comment

 
WARM UP
STRETCH
PLYO JUMPS
BEAR CRAWLS
PLANK
30/30X 2

CIRCUIT 1
ALTERNATING WIDE GRIP / NARROW GRIP PUSH UPS
BROAD JUMPS
​BUMPER PLATE G2OH
SKATER JUMPS

BUMPER PLATE TRUCK DRIVERS


CIRCUIT 2
PLANK TO KNEE TOUCH
WALL TO WALL RUNS
SINGLE ARM ALT. KBELL SWINGS
GOBLET SQUATS
​KBELL HALO'S


CIRCUIT 3
MED BALL JACKNIVES
LATERAL MOVING PLANKS 2 LEFT - 2 RIGHT
​MED BALL HOLLOW ROCKS
MOUNTAIN CLIMBERS
T- PLANK

40/20 X 2
​1 MIN REST BETWEEN ROUNDS

1 Comment

TUESDAY WORKOUT

2/8/2022

0 Comments

 
WARM UP
PVC MOBILITY
SHUTTLE RUNS
PLANK
30/30 X 3

STRENGTH WORK
WEIGHTED GOOD MORNINGS
OFF RACK
3 X 8

BARBELL FRONT RACK ALT. LUNGES
3 X 10 ( 5 EA. LEG )

DUMBELL SUPINATED GRIP FRONT RAISES
3 X 10

CONDITIONING
​20 DU'S OR 40 SINGLES
5 DEADLIFTS 95/135#
10 SQUAT THRUST
5 BALL SLAMS
10 SLAM BALL HOLLOW TOSSES

4 MIN ON - 1 MIN REST 
3 ROUNDS
0 Comments

MONDAY WORKOUT

2/7/2022

0 Comments

 
WARM UP
PVC MOBILITY
INCH WORMS
WALKING KBELL SWINGS
MOUNTAIN CLIMBERS

30/30 X 2

STRENGTH WORK
PUSH PRESS
4 X 6

SUPINATED GRIP BENT ROWS
4 X 8

WEIGHTED SIT UPS ( ANY OBJECT )
3 X 15

METCON 2
CLEANS 65/95#
AIR SQUATS
PULL UPS / RING ROWS
​

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

10 MIN AMRAP
0 Comments

SATURDAY WORKOUT

2/5/2022

0 Comments

 
WARM UP
STRETCH
JUMPING JACKS
HI KNEES
TOE TOUCHES
DRAGON WALKS
PLANK
30 SEC EA

CIRCUIT 1
SQUAT TOUCHES TO PLATE
BUMPER STRADDLE HOPS
BUMPER UP DOWNS W/ SWITCHES
SQUAT THRUST TO PLATE
WEIGHTED HOLLOW ROCKS

CIRCUIT 2
MED BALL TOE TAPS
MED BALL EXTENDED HOLD
MED BALL PLYO JUMPS
MED BALL 90 DEGREE CRUNCH
MED BALL PLANK W/ HAND TOUCHES

CIRCUIT 3
JUMP ROPE
LATERAL LINE TOUCHES
PUSH UP TO ALT. T-PLANK
PLANK JACKS
TEMPO SCISSOR KICKS

​40/20 X 2
0 Comments

FRIDAY WORKOUT

2/4/2022

0 Comments

 
WARM UP
DYNAMIC STRETCHES

AGILITY LADDER:
ICKY
LATERAL HI KNEES
DOUBLE LEG JUMPS
40/20 X 2

STRENGTH WORK
LANDMINE SINGLE ARM PRESS
4 X 8 EA. ARM

ROTATING LANDMINES
4 X 10

DUMBELL PLANK AND PULL
3 X 12 ( 6 PULLS EA. ARM )


​
CONDITIONING
TEAM WORKOUT
500M ROW
50 WALL BALLS ( SPLIT UP )
50 SIT UPS ( SPLIT UP )
50 BALL SLAMS

12 MIN AMRAP



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    15 Atlantic Ave.
    South Yarmouth, MA
    ​02664

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​South Yarmouth, MA 02664

         

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