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Phase 2 Fitness | Yarmouth, MA
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Daily Workouts

MONDAY PROGRAM

4/30/2018

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GENERAL WARM UP
10 INCH WORMS
10 SWING KICKS
10 TOE TOUCHES
PVC MOBILITY

METCON 1
HOLLOW ROCKS
BATTLE ROPES
BOX JUMP
30/30 X 3

EMPTY BAR 3POS- CLEAN
3 DEADLIFTS
3 RDLS
3 POWER CLEANS
3 SQUAT CLEANS

STRENGTH 
CLEANS
60% X 10
70% X 5
​75 % X 3
​ 80 % 2 X 3
85% X 3
80% X 5

METCON 2
12 KBELL SWINGS 35/50
12 SPIDERMAN PUSH UPS
 12 ALTERNATING LUNGES 45/65#

​12 MIN AMRAP

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SUNDAY WORKOUT

4/29/2018

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GENERAL WARM UP
PVC MOBILITY
2 MIN JUMP ROPE

METCON 1
 6 WALL BALLS
6 BURPEES
EMOM- 5 MIN

EMPTY BAR
3POS- SNATCH GRIP
3 MUSCLE SNATCH
3 POWER SNATCH 
3 SQUAT SNATCH 
3 OH SQUATS

STRENGTH 
​HANG SNATCH "DOUBLE"
TECHNIQUE WORK

METCON 2
200M RUN
​10 PUSH PRESS 45/75#
​10 FRONT SQUATS 45/75#
​10 BAR FACING BURPEES

​5 ROUNDS FOR TIME

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FRIDAY SCHEDULE

4/27/2018

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OPEN GYM - 4 TO 730PM
​BEGINNERS CLASS - 5 TO 6PM
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THURSDAY WORKOUT

4/26/2018

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GENERAL WARM UP
STRETCH 
10 INCH WORMS
10 WALL SCAP STRETCH
10 SWING KICKS
10 AIR SQUATS

METCON 1A
KBELL SWINGS
SHUTTLE RUN
30/30 X 3

​METCON 1B
BEAR CRAWLS
BROAD JUMPS
30/30 X 3

TEAM WORKOUT
2000 M ROW
50 SYNC PUSH UPS
50 MED BALL DOMINO SIT UPS
50 SYNC SQUAT THRUST
​50 SHOULDER TO SHOULDER PLATE PASSOVERS 10#
200 M RELAY RUN
​*IF RAINING.. FINISH WITH 35 MED BALL RELAY RUNS 14#

​FOR TIME

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WEDNESDAY WORKOUT

4/25/2018

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BEGINNER SESSION 730 AM
​OPEN GYM 4-730PM - GREAT OPPORTUNITY TO PRACTICE ANYTHING YOU WANT TO IMPROVE ON
​
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TUESDAY WORKOUT

4/24/2018

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GENERAL WARM UP
DYNAMIC STRETCHES

METCON 1
AGILITY LADDER
1 MIN ON- 30 SEC OFF 
5 ROUNDS

SKILL WORK
​SNATCH TO OVER HEAD SQUAT BAR COMPLEX

METCON 2 - CIRCUIT

BATTLE ROPES
BURPEES
WALL BALLS
SANDBAG SPRINTS
30 / 30 
​4 ROUNDS





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MONDAY WORKOUT

4/23/2018

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GENERAL WARM UP
STRETCH
​10 PUSH UPS
10 SWING KICKS
10 DRAGON WALKS

METCON 1 
10 MEDBALL FLOOR SLAMS
10 BOX JUMPS
10 INCH WORMS
3 ROUNDS - 30 SEC REST EA ,ROUND

​EMPTY BAR 
3 POS - CLEAN 
 3 POWER CLEAN 
3 STRICT PRESS
3 PUSH JERK
3 SPLIT JERK

STRENGTH WORK 
CLEAN AND JERK 
5 X 5 

METCON 2
35DU'S OR 70 SINGLES
20 SIT UPS
15 DEADLIFTS 95/135#

3MIN ON- 1 MIN OFF
​3 ROUNDS
​60-80%
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SATURDAY WORKOUT

4/21/2018

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GENERAL WARM UP
DYNAMIC STRETCHES
​SHUTTLE RUNS 30/30 X 3

UPPER BODY
​DUMBELL FRON TO LATERAL RAISES
ARNOLD PRESS
​DUMBELL SNATCHES
CURLS
KICKBACKS


LOWER BODY
BOX STEP UPS
JUMP LUNGES
BROAD JUMPS
WALL TO WALL RUNS
FRONT KICKS

CORE
WEIGHTED SIT UPS
RUSSIAN TWIST
HOLLOW HOLDS
MED BALL MOUNTAIN CLIMBERS
​MED BALL WALL HIP TOSSES

​40/20 X 2
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THURSDAY WORKOUT

4/19/2018

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GENERAL WARM UP
10 AIR SQUATS
10 PUSH UPS
10 WALL SCAP STRETCH
10 SWING KICKS
10 INCH WORMS
DYNAMIC STRETCHES

METCON 1
MOUNTAIN CLIMBERS
SHUTTLE RUN
WALL WALKS/PLANK
40/20 X 2

EMPTY BAR
​3POS- CLEAN
5 RDL
5 DEADLIFTS
​5 WEIGHTED GOOD MORNINGS
5 BACK SQUATS

STRENGTH WORK
BACK SQUATS
60% X 5
65 % X 5
70 % 3 X 3
75 % 3 X 3
80 % X 5

​METCON 2
6 SQUAT THRUST
​8 ALT KBELL SNATCHES- (CHOOSE WEIGHT YOU CAN SNATCH AT A GOOD PACE)
​EMOM- 8 MIN

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HERO Workout Sunday 4/22

4/18/2018

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During our regular class time 8am Sunday, we will be completing the HERO workout "Gannon" in honor of fallen Yarmouth Police Officer Sean Gannon.

Please consider a small donation to his family in their time of need.  ​
www.gofundme.com/k9officerseangannon
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Push yourself, but scale as needed for during this important workout.  We hope to see as many Phase 2 members as possible on Sunday morning!
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WEDNESDAY PROGRAM

4/18/2018

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OPEN GYM FORMAT TODAY!!
​COME IN AND WORK ON IMPROVING YOU SKILLS!!
​TAKE ADVANTAGE OF THE EXTRA PRACTICE TIME GANG!!!
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TUESDAY WORKOUT

4/17/2018

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GENERAL WARM UP
​10 DEFECIT AIR SQUATS
​10 WALL SCAP STRETCHES
2 SETS FOLLOWED BY DYNAMIC STRETCHES

METCON 1
10 MED BALL CLEANS
​10 MED BALL G2OH
10 MED BALL FLOOR SLAMS
REST 30 SEC
3 SETS

EMPTY BAR 
3 POS- CLEAN
3 POWER CLEANS
3 SQUAT CLEANS

STRENGTH WORK
CLEAN COMPLEX
1 POWER CLEAN 
1 HANG POWER CLEAN
1 SQUAT CLEAN
​START AT 60% OF YOUR CLEAN 1RM

15 MIN TO BUILD UP TO BEST SET

METCON 2
25 DU'S
15 WALL BALLS
10 DEADLIFTS 135/185

​10 MIN AMRAP

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MONDAY WORKOUT

4/16/2018

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GENERAL WARM UP
PVC MOBILITY
HANDSTAND HOLDS
INCH WORMS
30/30 X 2

METCON 1
5 AIR SQUATS
5 BURPEES
1 RUN
REST 30 SEC

4 SETS

​EMPTY BAR 
3 POS - CLEAN GRIP
10 STRICT PRESS

STRENGTH WORK 
STRICT PRESS
60% X 10
65% X 8
70% X 6
75% X 4
80% X 2

METCON 2
15 KBELL SWINGS 35/50#
15 BOX JUMPS
15 SIT UPS

​4 ROUNDS FOR TIME




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SUNDAY WORKOUT

4/15/2018

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GENERAL WARM UP
PVC MOBILITY
​WALL TO WALL RUNS 30-30 X 3

​METCON 1
10 KBELL SWINGS
6 SQUAT THRUST

EMOM- 5 MIN

EMPTY BAR
3POS - CLEAN GRIP
3 POWER CLEANS
3 SQUAT CLEANS

SKILL / STRENGTH WORK - 
​HANG SQUAT CLEANS 
​USING PAUSES TO DEVELOP MORE CONTROL / POWER / STABILITY
15 MIN

METCON 2
ROPE CLIMBS
SANDBAG SPRINTS
TIRE STRIKES
TIRE FLIPS

30 - 30 
​3 ROUNDS

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SATURDAY WORKOUT

4/14/2018

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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
LATERAL RESISTANCE BAND STEPS
​DOUBLE BOX JUMPS
BELLY SPRINTS
GOBLET SQUATS W/ 2 SEC PAUSE
ASSISTED PISTOLS

CORE
ROLL OUTS
​SIT UP PRESSES
PLANK TO TOE TOUCH
CANDLE STICKS
UP DOW'S

​40/20 X 2





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    Phase 2 Fitness

    The Evolution of Fitness
    15 Atlantic Ave.
    South Yarmouth, MA
    ​02664

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Phase 2 Fitness Strength & Conditioning
15 Atlantic Ave.
​South Yarmouth, MA 02664

         

​Phone:  (508) 619-6126    ​
Email: p2fitness2019@gmail.com
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