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Phase 2 Fitness | Yarmouth, MA
  • Home
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Daily Workouts

THURSDAY WORKOUT

5/30/2019

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GW
SHUTTLE RUNS
PLYO JUMPS
INCHWORMS
PLANK
40/20 X 2

STRENGTH WORK
STRICT PRESS
5 X 6
60-80%

CONDITIONING
1O DEADLIFTS
6 LATERAL BAR BURPEES 95/115
10 SIT UPS

3MIN ON- 1 MIN REST
​3 ROUNDS
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WEDNESDAY 730AM WORKOUT

5/29/2019

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GW
STRETCH
BELLY SPRINTS 30/30 X 3

METCON 1
BATTLE ROPE
AGILITY LADDER
MED BALL SLAMS
BEAR CRAWLS
30/30 X 2

STRENGTH
SINGLE ARM OH SQUATS W/ KBELL
5 LEFT
5 RIGHT
5 SETS EA. LEG

METCON 2
50 JUMP ROPE SINGLES - EMOM 3 MIN
1 MIN REST
30 KBELL SWINGS - EMOM 3 MIN
1 MIN REST
20 MED BALL SQUATS - EMOM 3MIN​
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TUESDAY WORKOUT

5/28/2019

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GW
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

​40/20 X 3 EACH

​
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MONDAY WORKOUT

5/27/2019

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GW
​STRETCH
ANNUAL MEMORIAL DAY WORKOUT

"MURPH"
1MILE RUN
100 PULL UPS
200 PUSH UPS
300 AIR SQUATS
1 MILE RUN


THIS WILL BE THE ONLY WORKOUT FOR THE DAY AND WE WILL BE DOING THIS IN TWO DIFFERENT TIME BLOCKS
FIRST WILL BE: 8AM TO 10 AM
​SECOND WILL BE : 12PM TO 2PM
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SUNDAY WORKOUT

5/26/2019

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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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SATURDAY WORKOUT

5/25/2019

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GW
DYNAMIC STRETCHES
2 MIN JUMPROPE

UPPER
RING PUSH UPS
TRUCK DRIVERS
ALT KBELL BENT ROWS
KNEELING REVERSE GRIP KBELL PRESS
NEGATIVE PULL UPS

LOWER
LATERAL CONE DOUBLE JUMPS
WALL TO WALL SPRINTS
BOX STRADDLE JUMPS
DUCK WALKS
PISTOLS

CORE
RUSSIAN 1/2 TWIST TO DUMBELL PRESS
PLANK TO TOE TOUCH
ALTERNATING JACKNIVES
SUPERMANS
WEIGHTED UPWARD CHOPS


​40/20 X 2 EACH
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THURSDAY WORKOUT

5/23/2019

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GW
10 SWING KICKS
10 INCH WORMS
DYNAMIC STRETCH

WARM UP
BRIDGE RUN

STRENGTH WORK
BENT ROWS
4 X10
LANDMINES
4 X8

CONDITIONING
10 HANG POWER CLEANS 65/95
10 BURPEES TO PLATE
10 OH ALT LUNGES

​10 MIN AMRAP
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WEDNESDAY 730AM WORKOUT

5/22/2019

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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 SQUATS IN FRONT RACK
​W/ KBELLS

4 X 10 

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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TUESDAY WORKOUT

5/21/2019

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GW
10 ANCHORED SQUATS
STRETCH

METCON 1
AGILITY LADDER
SPRINTS
SKIERS
SCISSORS
2 IN 2 OUT
SINGLE LEG

5 ROUNDS

STRENGTH WORK
DEADLIFTS
5 X 5
​60-80%

METCON 2
20 WALL BALLS
14 SPIDERMAN PUSH UPS
10 BOX JUMP OVERS OR STEP OVERS

5 ROUNDS FOR TIME
12 MIN TIME CAP
0 Comments

MONDAY WORKOUT

5/20/2019

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10 WALL SCAP STRETCH
PVC MOBILITY

WARM UP
10 JUMPING JACKS
10 INCH WORMS
30 SECOND PLANK
4 ROUNDS

STRENGTH
BAR COMPLEX
SNATCH TO OH SQUAT
15 MIN TO BEST HEAVY SET

CONDITIONING
15 KBELL SWINGS
10 SIT UPS
5 GOBLET SQUATS

4 MIN ON - 1 MIN REST

2 ROUND AMRAP
0 Comments

SUNDAY WORKOUT

5/19/2019

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0 Comments

SATURDAY WORKOUT

5/18/2019

0 Comments

 
GW
DYNAMIC STRETCH


UPPERBODY
TEMPO RING ROWS
KBELL RACK CARRY
KBELL SNATCH
SPIDERMAN PUSH UPS
REVERSE KBELL PRESS

LOWERBODY
LATERAL SHUTTLE RUNS
BANDED UP DOWNS
WEIGHTED SQUAT HOLDS
AGILITY LADDER SINGLE LEG
BANDED SQUAT TOUCH

CORE
HOLLOW TOSS
WEIGHTED TEMPO FLUTTER KICKS
SHOULDER TAPS
T- PLANKS
SPLIT STANCE LATERAL MED BALL  TWIST W/ TEMPO
0 Comments

THURSDAY WORKOUT

5/16/2019

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GW
DYNAMIC STRETCHES

INCH WORMS
PLYO JUMPS
HOLLOW HOLDS
MOUNTAIN CLIMBERS
30/30 X 2

STRENGTH WORK
SINGLE ARM KBELL OH SQUATS
4 X 8 EA. ARM
SINGLE LEG RDL'S
4 X 6 EA. LEG

CONDITIONING
10 G2OH 25/45#
6 ALT LUNGES

10 MIN EMOM
0 Comments

WEDNESDAY WORKOUT

5/15/2019

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GW
STRETCH
WARM UP
SHUTTLE RUN - 20 SEC
INCH WORMS - 20 SEC
REST 20 SEC
3 SETS

STRENGTH WORK
SQUAT CURLS
5 X 8

DUMBELL SEATED BOX PRESS
5 X 8


CONDITIONING
50 JUMPROPE SINGLES
15 BOX STEP UPS
10 MOUNTAIN CLIMBERS
5 BURPEES
1 RUN WALL TO WALL

​10 MIN AMRAP
0 Comments

TUESDAY WORKOUT

5/14/2019

0 Comments

 
GW
10 PUSH UPS
10 ANCHORED SQUATS
PVC MOBILTY

WARM UP
BATTLE ROPE
RING ROWS
​MED BALL WALL TOSS
SKATER LUNGES
HIP BRIDGES
40/20 X 2


CORE WORK
RUSSIAN HALF TWIST WITH DB PRESS
PLANK AND ROW
SIT UP PRESS
PLANK TO KNEE TOUCH
360'S
40/20 X 2
1 MIN REST BETWEEN

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

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