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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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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 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 BEGINNER SESSION 730 AM
OPEN GYM 4-730PM - GREAT OPPORTUNITY TO PRACTICE ANYTHING YOU WANT TO IMPROVE ON 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 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% 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 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 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  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!
OPEN GYM FORMAT TODAY!!
COME IN AND WORK ON IMPROVING YOU SKILLS!! TAKE ADVANTAGE OF THE EXTRA PRACTICE TIME GANG!!! 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 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 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 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 |
Phase 2 FitnessThe Evolution of Fitness Archives
September 2022
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