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Phase 2 Fitness | Yarmouth, MA
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Daily Workouts

TUESDAY WORKOUT

4/30/2019

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GW
DYNAMIC STRETCHES
WARM UP
JUMPING JACKS
TOE TOUCHES
WALKING PUSH UPS
MOUNTAIN CLIMBERS
40/20 X 2
1 MIN REST

STRENGTH WORK WITH DUMBELL
RUSSIAN HALF TWIST
PLANK AND PULL
PLANK AND DRAG
WEIGHTED FLUTTER KICKS
WEIGHTED SCISSOR KICKS
40/20 X 2

CONDITIONING
TEAM WORKOUT
ROW INTERVALS OF
1200M - 900M - 600M - 300M
FOR TIME
WHILE TEAMMATES HOLD A BUMPER PLATE 15/25
20 MIN TIME CAP

RULES:
1) YOU CANNOT REST BUMPER PLATE ON YOUR BODY OR HOLD IT BY THE MIDDLE HOLE

2) TEAMMATES CAN ONLY PUT WEIGHT DOWN WHEN ROWER IS AT A DEAD STOP,
SO EITHER DURING TRANSITION OR IF SOMEONE CALLS OUT "BREAK"
IF SOMEONE CALLS BREAK, THE ROWER MUST STOP IMMEDIATELY . AT THAT POINT THE ROWER CAN PROCEED ONLY WHEN EVERYONE IS BACK TO HOLDING THEIR PLATES

3) IF SOMONE DROPS THEIR WEIGHT, OR TOUCHES THEIR BODY WITH THE WEIGHT WITHOUT CALLING FOR BREAK AND THE ROWER IS STILL MOVING, ITS AN AUTOMATIC 5 BURPEE PENALTY FOR THE TEAMMATES HOLDING THE PLATES AND THE ROWER MUST WAIT TIL THE BURPEES ARE COMPLETED AND THE TEAMMATES ARE BACK TO HOLDING THEIR PLATES


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MONDAY WORKOUT

4/29/2019

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GW
10 ANCHORED SQUATS
DYNAMIC STRETCHES

WARM UP
BATTLE ROPE
PLYO JUMP
PLANK
40/20 X 2

STRENGTH WORK
WEIGHTED BOX STEP UPS
CARRYING 2 KBELLS FARMERS CARRY STYLE
4 X 10 EA. LEG

CONDITIONING
10 PUSH PRESS 65/95
10 MED BALL SLAMS
10 WEIGHTED JACKNIVES
2 RUNS WALL TO WALL

​12 MIN AMRAP
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SUNDAY WORKOUT

4/28/2019

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GW
DYNAMIC STRTECH

WARM UP
JUMPING JACKS
BELLY SPRINTS
INCH WORMS
PLANK
30/30 X 2

DEADLIFTS

5 X 8 
55-75%

CONDITIONING
10 G2OH 15/25 LBS
8 WEIGHTED WALKING LUNGES 15/25#
6 SPIDERMAN PUSH UPS

4 MIN ON -  1 MIN REST 
​2 ROUNDS
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SATURDAY WORKOUT

4/27/2019

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GW
STRETCH
JUMP ROPE 2 MIN

UPPER
PUSH UP TO  T-PLANK
RING ROWS
SEATED BUMPER PRESS
SPLIT STANCE KBELL ROW
BANDED CURLS

LOWER
LATERAL BANDED SIDE STEPS
REVERSE LUNGES
PRISONER PLYO SQUATS
AGLITY LADDER
ASSISTED PISTOLS

CORE
PLANK W/ LATERAL BAND PULL
V-UPS OVER CONE
HOLLOW SIDE BENDS
UP DOWN PLANKS
OVER/UNDER W/ SOFT BALL
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THURSDAY WORKOUT

4/25/2019

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GW
10 SWING KICKS
10 WALL SCAP STRETCH
PVC MOBILITY

WARM UP
AGILITY LADDER
1 MINON- 30 SEC REST 
5 ROUNDS

WEIGHTED GOOD MORNING
LIGHT WEIGHT
4 X 5

BACK SQUATS
4 X 5
65-80%

CONDITIONING
5 SNATCHES 55/75#
5 T2B OR K2E
​EMOM- 10 MIN
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TUESDAY WORKOUT

4/23/2019

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GW
PVC MOBILITY

WALKING KB SWINGS
WALKING KB LUNGES
STATIC KB SQUAT HOLD
40/20 X 2
1 MIN REST BETWEEN

STRENGTH WORK
RDL'S 
4 X 8 - START AT EMPTY BAR

DEADLIFTS
4 X 8
START AT 50% OF 1RM


CONDITIONING
50 JUMP ROPE SINGLES
15 SIT UPS
10 ALT. DUMBELL SNATCHES
5 BURPEES

8 MIN AMRAP
2 MIN REST THEN..

TEAM ROW
5 MIN FOR MAX CALORIES
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MONDAY WORKOUT

4/22/2019

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GW
10 INCH WORMS
DYNAMIC STRETCHES

WARM UP
SHUTTLE RUN 30/30 X 3

STRENGTH WORK
STRICT PRESS USING 3 SECOND  TEMPO IN BOTH PRESS AND RE-RACK
(UP AND DOWN)
5 X 5
55-75%

CONDITIONING
"THE CHIEF"
3 POWER CLEANS 95/135 LBS
6 PUSH UPS
9 AIR SQUATS

3 MIN ON- 1 MIN REST
​5 ROUNDS
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SUNDAY WORKOUT

4/21/2019

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GW
10 PUSH UPS
10 SWING KICKS
 DYNAMIC STRETCH

WARM UP
G20H 15/25
BEAR CRAWLS
INCH WORMS
30/30 X 3

STRENGTH WORK
BARBELL BENT OVER ROWS
5 X 10
BARBELL SHRUGS
​5 X 10

CONDITIONING
18 THRUSTERS 55/75#
12 SQUATS THRUST 
6 HAND STAND PUSH UPS OR 2 WALL WALKS

12 MIN AMRAP
​
​AT MINUTES 4 AND 8 STOP WHEREVER YOU ARE AND HOLD A 1 MIN PLANK
THE RESUME FROM THERE
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SATURDAY WORKOUT

4/20/2019

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GW
STRETCH
WALL TO WALL RUNS
30/30 X 3

UPPER
ALT WIDE/ NARROW PUSH UPS
KBELL BENT ROWS
DUMBELL CLEAN AND PRESS
DUMBELL NEG. CURLS
SINGLE ARM LATERAL FLYS

LOWER
SHUTTLE RUN
AGILITY LADDER
SKATER JUMPS W/ CONE
BANDED UP DOWNS
MED BALL OH LUNGES

CORE
PLANK TO KNEE/ TOE TOUCH
MED BALL JACKNIVES
KNEELING MED BALL HALF TWIST
(2) SHOULDER TAPS +(2) MOVING PLANKS
4 HOLLOW TOSSES + 4 WEIGHTED SCISSORS

40/20 X 2
​



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THURSDAY WORKOUT

4/18/2019

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WEDNESDAY AM WORKOUT

4/17/2019

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GW
DYNAMIC STRETCHES
WALL TO WALL RUNS 30/30 X 3

METCON 1
WALKING KBELL SWINGS
STATIC KBELL SQUAT HOLDS
30/30 X 3 EA.

1 AND 1/4 FRONT SQUATS
5 X 5
START AT 50%

CONDITIONING
BOX JUMP PULL UPS
RING PUSH UPS
SLED DRAGS
BAG FLIPS
30/30 
1 MIN REST 
3 ROUNDS



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TUESDAY WORKOUT

4/16/2019

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GW 
PVC 
SHUTTLE RUNS 30/30 X3

CORE
SUPERMAN PLANK
HOLLOW HOLD
PLANK JACKS
90 DEGREE CRUNCH
FLOOR WIPERS
40/20  X 2

TEAM WORKOUT

3 ROUNDS FOR TIME OF
600M ROW
50 KBELL THRUSTERS @ 20LBS
50 BOX STEP UPS
50 KBELL SWINGS 25/35#
50 RING ROWS

20 MIN TIME CAP
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MONDAY WORKOUT

4/15/2019

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GW
10 ANCHORED SQUATS
DYNAMIC STRETCHES

WARM UP
JUMPING JACKS
BROAD JUMPS
TOE TOUCHES
20 SECONDS EA. 20 SECOND REST 
5 ROUNDS

STRENGTH WORK 
BACK SQUATS @ TEMPO
5 X 5 
55-75%

CONDITIONING
DEADLIFTS @ 70% OF YOUR  1RM
BAR FACING BURPEES
SIT UPS

ASCENDING LADDER
2-4-6-8-10-12-ETC....
​10 MIN AMRAP
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SUNDAY WORKOUT

4/14/2019

0 Comments

 
GW
PVC MOBILITY
10 JUNK YARD DOGS

METCON 1
AGILITY LADDER
5 ROUNDS

STRENGTH WORK
STRICT PRESS
5 X 5 
50-70%

METCON 2
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
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SATURDAY WORKOUT

4/13/2019

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GW
STRETCH

JOG IN PLACE -30 SEC
JUMPING JACKS - 30 SEC
TOE TOUCHES - 30 SEC
SQUAT THRUST  -30 SEC
REST 30 SEC
2 SETS

UPPERBODY
KBELL REVERSE GRIP PUSH PRESS
KBELL CROSS BODY SNATCH
TRIPPLE PUSH UPS
DUMBELL LATERAL 360'S

NEGATIVE RING ROWS


LOWERBODY
SINGLE LEG JUMP KNEE TUCKS
PRISONER SQUATS
LATERAL LINE JUMPS
UP DOWN'S USING 2 BUMPERS
SPRINTS

CORE
SEATED AB CIRCLES
INTERNAL MOUNTAIN CLIMBERS
MARCHING PLANKS
HOLLOW OPPOSITE KNEE TOUCHES
FLUTTER TO SCISSOR COMBO (4 COUNT)

​40/20 X 2
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    South Yarmouth, MA
    ​02664

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

         

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