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Phase 2 Fitness | Yarmouth, MA
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Daily Workouts

THURSDAY WORKOUT

3/28/2019

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GW
10 WALL SCAP STRETCH
10 DRAGON WALKS
PVC

WARM UP
INCH WORMS
BEAR CRAWLS
REST 
20 SEC EACH 
5 SETS

STRENGTH
SNATCH EXTENSIONS
4 X 5 AT 80%
3-2-1 SNATCH HI PULLS
3 X 5 AT 60%

CONDITIONING
10 SNATCHES 55/75 LBS
10 WALL BALLS
3MIN ON - 1 MIN REST 
3 ROUNDS
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TUESDAY WORKOUT

3/26/2019

1 Comment

 
 GW
10 SWING KICKS
10 DRAGON WALKS
PVC MOBILITY

WARM UP
WALKING PUSH UPS
DOUBLE BROAD JUMPS
30/30  X 3


STRENGTH WORK
DUMBELL SPLIT JERKS - 4 X 8


CONDITIONING - TEAM WORKOUT
20 MIN WORKOUT

80 CAL ROW
THEN WITH REMAINING TIME DO..

7 THRUSTERS AT 45# ( USE MED BALL FOR FULL DEPTH)
7 PULL UPS OR RING ROWS
​7 BURPEES TO PLATE
 
TEAMMATES CONSTANTLY MOVE IN A LINE FOLLOWING ONE ANOTHER THRU THE MOVEMENTS TRYING TO SCORE AS MANY ROUNDS AS POSSIBLE IN REMAINING TIME AFTER THE ROW. BEST WAY TO SCORE A ROUND IS TO COUNT WHEN A TEAMMATE FINISHES THE BURPEES

1 Comment

MONDAY WORKOUT

3/25/2019

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GW
DYNAMIC STRETCHES

WARM UP
AGILITY LADDER
SPRINT
2 IN 2 OUT
SKIERS
WALKING PLANK
ICKY
1 MIN ON - 30 SEC OFF

STRENGTH WORK
PUSH PRESS
55-75%
3 SECOND PAUSES AT TOP

CONDITIONING
DEADLIFTS 
SIT UPS
ASCENDING LADDER
2-4-6-8-10-12-14 - ETC.....

10 MIN AMRAP
THE WEIGHT OF YOUR DEADLIFTS WILL BE BASED OFF 70% OF YOUR OWN DEADLIFT 1 REP MAX
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SUNDAY WORKOUT

3/25/2019

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GW
10 PUSH UPS
10 ANCHORED SQUATS
PVC MOBILTY

WARM UP
BATTLE ROPE
HOLLOW HOLDS
SKATER LUNGES
BUMPER PLATE BENT ROWS
HIP BRIDGES
40/20 


STRENGTH WORK
CLEANS
3 X 60%
3 X 65%
3 X 3 70%
3 X 3 75%
5 X 80%

CONDITIONING
20 KBELL SWINGS
20 AIR SQUATS
20 HR PUSH UPS
8 MIN AMRAP

2 MIN REST 
FINISH WITH 
2 MIN MAX REP TIRE FLIPS
​TEAMS
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SATURDAY WORKOUT

3/23/2019

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GW
DYNAMIC STRETCHES
SHUTTLE RUN 30/30 X 3

UPPERBODY
MED BALL PUSH UPS
RING ROWS W/ 3 SEC PAUSE
BUMPER PLATE ALT. FRONT RAISES
BUMPER PLATE TRICEP EXTENSIONS
KBELL REVERSE PRESS


LOWERBODY
TRIPPLE BROAD JUMPS
WALL TO WALL RUNS W/ MED BALL
SIDE STEP SQUATS
SPLIT STANCE PLYO JUMPS
BANDED LINE TOUCHES

CORE
MED BALL HOLLOW TOSSES
MED BALL MOUNTAIN CLIMBERS
MED BALL RUSSIAN HALF TWIST
DOUBLE LEG LIFTS OVER MED BALL
SUPERMAN PLANKS

​40/20 X 2
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THURSDAY WORKOUT

3/21/2019

0 Comments

 
GW
10 ANCHORED SQUATS
DYNAMIC STRETCHES

WARM UP
BELLY SPRINTS 
BEAR CRAWLS
PLANK
40/20 X 2

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

BOX STEP UPS CARRYING KBELLS FARMERS CARRY STYLE
4 X 8 EA. LEG

CONDITIONING
4 THRUSTERS
6 SPIDERMAN PUSH UPS
EMOM - 10 MIN

WEIGHT OPTIONS
ADV. 75/115
INT 65/95
​BEG 55/75
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TUESDAY WORKOUT

3/19/2019

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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 %


CONDITIONING'
30 DU'S OR 60 SINGLES
10 DUMBELL SNATCHES 35/50#
10 SQUAT THRUST
10 PULL UPS / RING ROWS

3 MIN ON- 1 MIN REST 
​3 ROUND AMRAP
0 Comments

MONDAY WORKOUT

3/18/2019

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GW
STRETCH

WARM UP
SHUTTLE RUN
INCH WORMS
JUMPING JACKS
30/30 X 2

STRENGTH WORK
HINGE LIFT USING SNATCH GRIP
4 X 6

SNATCH HI PULL
4 X 5
65%


CONDITIONING
10 SQUAT CLEANS 55/75#
10 MED BALL SLAMS
10 MED BALL RUSSIAN TWIST
2 WEIGHTED WALL TO WALL RUNS


​4 ROUNDS FOR TIME
0 Comments

SUNDAY WORKOUT

3/17/2019

0 Comments

 
GW
PVC MOBILITY

WARM UP
PLYO JUMPS - 20 SEC
​PLANK - 20 SEC
MOUNTAIN CLIMBERS - 20 SEC
REST 40 SECONDS
3 ROUNDS

STRENGTH WORK 
BACK SQUATS WITH 3-2-1-1-2-3 TEMPO
​5 X 5 
50-70%

CONDITIONING
​
20 DU'S OR 40 SINGLES
8 HR PUSH UPS
20 SIT UPS
​8 KBELL SUMO HI PULLS 35/50#

​10 MIN AMRAP
0 Comments

SATURDAY WORKOUT

3/16/2019

0 Comments

 
GW
STRETCH
WALL TO WALL RUNS 30/30 X 3

UPPERBODY
RING ROWS W / 5 SEC PAUSE
MED BALL SLAM FLOOR/ WALL COMBO
MED BALL ALT. PUSH UPS
DUMBELL LATERAL RAISE
KBELL BENT ROW

LOWERBODY
MED BALL SQUAT HOLD
CATCHERS DRILL
SKATER JUMPS
BELLY SPRINTS
BANDED KNEE LIFTS

CORE WITH KBELL
WEIGHTED FLUTTER KICKS
1/2 TWIST
360'S
UPWARD CHOPS
SQUAT PRESS

40/20 X 2
​1 MIN REST BETWEEN

0 Comments

THURSDAY WORKOUT

3/14/2019

0 Comments

 
GW
10 INCH WORMS
10 WALL SCAP STRETCH
DYNAMIC STRETCHES

WARM UP
AGILITY LADDER
5 ROUNDS


STRENGTH WORK

WALL WALKS 3 X 3
THEN
DEADLIFTS 5 X 5 
55-75%

CONDITIONING


"KAREN"
150 WALL BALLS
​FOR TIME
0 Comments

TUESDAY WORKOUT

3/12/2019

0 Comments

 
GW
PVC MOBILITY

WARM UP
WALKING KB SWINGS
PLYO JUMPS
INCH WORMS
PLANK
20 SEC EACH - 1 MIN REST 
 2 ROUNDS

STRENGTH / SKILL WORK
SNATCH PRACTICE LIGHT WEIGHT

CONDITIONING
8 PUSH UPS
10 FRONT SQUATS 65/95#
12 SIT UPS

​10 MIN AMRAP
0 Comments

MONDAY WORKOUT

3/11/2019

0 Comments

 
GW
10 DRAGON WALKS
STRETCH

WARM UP
6 BURPEE BOX JUMP OVERS
EMOM - 6 MIN

STRENGTH WORK
BACK SQUAT
5 X 6
55-75%

CONDITIONING
25DU'S OR 50 SINGLES
2 BEAR CRAWLS ( 4 SQUAT DISTANCE TWICE)
10 HOLLOW ROCKS

3 MIN ON- 1 MIN REST 
​3 ROUNDS

0 Comments

SUNDAY WORKOUT

3/10/2019

0 Comments

 
GW
PVC MOBILITY
10 JUNK YARD DOGS

WARM UP
AGILITY LADDER
5 ROUNDS

STRENGTH WORK
STRICT PRESS
5 X 5 
50-70%

CONDITIONING 
15 KBELL SWINGS
1 RUN WALL TO WALL
EMOM - 5 MIN

1 MIN REST
​
10 WALL BALLS
1 WALL TO WALL RUN
EMOM- 5 MIN
0 Comments

THURSDAY WORKOUT

3/7/2019

0 Comments

 
GW
STRETCH

WARM UP
SQUAT THRUST TO BROAD JUMPS
PLANK UP DOWNS
INCH WORMS
REST 
20 SECONDS EACH 
5 ROUNDS

STRENGTH WORK
15 MIN TO ESTABLISH 
CLEAN AND JERK 1 REP MAX

CONDITIONING
15 G2OH
10 WEIGHTED WALKING LUNGES
5 HR PUSH UPS

10 MIN AMRAP
WEIGHT
ADV
25/45
INT
15/25
BEG
​10/15
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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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