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Phase 2 Fitness | Yarmouth, MA
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Daily Workouts

SUNDAY WORKOUT

6/30/2019

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GW
PVC MOBILITY

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

STRENGTH WORK
SPLIT STANCE KBELL PRESSES
4 X 8 LEFT FOOT FORWARD/ RIGHT FOOT FORWARD

​

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

​10 MIN AMRAP
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SATURDAY WORKOUT

6/29/2019

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GW
STRETCH
SHUTTLE RUN 20 SEC
BROAD JUMP 20 SEC
PLANK 20 SEC 
REST 20 SEC

3 SETS

UPPERBODY
WALKING PUSH UPS
NEG. RING ROWS
KBELL SPLIT CARRIES
DUMBELL FOREARM CURLS
DUMBELL FRONT/ LATERAL RAISES

LOWERBODY
SINGLE LEG LATERAL CONE JUMPS
AGILITY LADDER SCISSOR JUMPS
BOX SEATED PLYO JUMPS W/ MED BALL
WEIGHTED WALKING LUNGES
STATIC HELD SQUAT W/ BAND

CORE
ALT. HOLLOW JACKNIVES
WEIGHTED T-PLANK
WEIGHTED SIDE BENDS
SINGLE ARM WEIGHTED PLANK W/ LEG RAISE
CATAPULT SIT UPS W/ PARTNER
​
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THURSDAY WORKOUT

6/27/2019

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GW 
10 DRAGON WALKS
10 JUMPING JACKS
PVC MOBILITY


WARM UP BRIDGE RUN

BENT ROW- SNATCH GRIP
4 X 10
WEIGHTED GOOD MORNINGS
4 X 6 LIGHT WEIGHT

CONDITIONING
10 AIR SQUATS
10 PUSH PRESS 65/95
10 SIT UPS

4 MIN ON - 1 MIN REST
2 ROUND AMRAP
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WEDNESDAY 730 AM WORKOUT

6/26/2019

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GW
10 AIR SQUATS
10 PUSH UPS
10 SWING KICKS
STRETCH

WARM UP
BROAD JUMP
PLANK
30/30 X 2

STRENGTH WORK
FRONT SQUAT 
5 X 5
60-80%

GET UP SIT UPS
3 X 10 
EA ARM

CONDITIONING
15 KBELL SWINGS
10 WEIGHTED ALTERNATING LUNGES
5 SQUAT THRUST

3 MIN ON - 1 MIN REST 
​3 ROUNDS
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TUESDAY WORKOUT

6/25/2019

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

STRENGTH WORK
PRACTICE POWER & SQUAT CLEANS
​10-15 MIN

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

​10 MIN AMRAP
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MONDAY WORKOUT

6/24/2019

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  • GW
    Dynamic Stretches

    Warm-up
    Plyo Jump
    Battle Rope
    Banded Up-Downs
    Banded Squat Touches
    Toe Touches
    40/20 x2

    Strength
    Back Squats

    60-80%
    5x6

    Conditioning

    20 Medball Slams
    15 Deadlifts @70% of 1RM
    10 Spider-Man Push Ups

    ———————————--
    4 Rounds For Time
    (12 Min Time Cap)

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SUNDAY WORKOUT

6/23/2019

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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

6/22/2019

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GW
STRETCH
SHUTTLE RUNS 30/30 X 3

UPPERBODY
PUSH UP TO SUPERMAN
G2OH W/ BUMPER PLATE
BANDED CURLS
TRICEP EXT.
MED BALL WALL TOSS

LOWERBODY
BANDED LATERAL STEPS 5 COUNT LEFT/RIGHT
BOX STRADDLE JUMPS
LATERAL LINE TOUCHES
ASSISTED PISTOLS ON RINGS
CONE ZIG ZAGS

CORE W/ KBELL
HOLLOW PRESSES
PLANK AND ROW
360'S
UP CHOPS
HINGE LIFTS

​40/20 X 2
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THURSDAY WORKOUT

6/20/2019

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GW
10 AIR SQUATS
10 INCH WORMS

WARM UP AGILITY LADDER
5 ROUNDS
1 MIN ON- 30 SEC EREST

STRENGTH WORK
KBELL REVERSE GRIP SPLIT STANCE PRESSES
4 X 10 EA. ARM

CONDITIONING
30 DU'S OR 60 SINGLE UNDERS
15 GOBLET SQUATS
10 BURPEES OVER KBELL

3 MIN ON- 1 MIN REST 
​3 ROUNDS
0 Comments

WEDNESDAY 730 AM WORKOUT

6/19/2019

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GW
10 WALL SCAP STRETCH
10 WALKING PUSH UPS
10 AIR SQUATS
DYNAMIC STRETCHES

WARM UP
DUMBELL SNATCHES
INVERTED MOUNTAIN CLIMBERS
T- PLANKS
JUMP SWITCH LUNGES
30 SECONDS EACH
REST 1 MIN
2 ROUNDS

STRENGTH WORK
STRICT PRESS W/ 3 SEC PAUSE AT TOP
5 X 6
​START AT 60%


CONDITIONING
KBELL ALT. BENT ROWS
DEFECIT SKATER LUNGES
BROAD JUMPS 2 TO 1
BUMPER PLATE PLYO PUSH UPS
OVER / UNDERS WITH SOFT BALL

1ST ROUND - 30/30
2ND ROUND - 40/20
​3 ROUND - 45/15
0 Comments

TUESDAY WORKOUT

6/18/2019

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GW
DYNAMIC STRETCHES

WARM UP
BATTLE ROPE
RING ROWS
PLYO JUMPS

PLANK
HOLLOW ROCKS
40/20 X 2

STRENGTH WORK
SINGLE LEG WEIGHTED BOX STEP UPS
4 X 10 EA. LEG

GET UP SIT UPS

3 X 6 EA. ARM

CONDITIONING
10 POWER CLEANS 65/95
10 MED BALL SLAMS
10 WEIGHTED JACKNIVES
2 RUNS WALL TO WALL

​12 MIN AMRAP
0 Comments

MONDAY WORKOUT

6/17/2019

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GW
DYNAMIC STRETCHES

WARM UP
BEAR CRAWLS
DRAGON WALKS
INCH WORMS
30 /30 X 2

STRENGTH WORK
SINGLE LEG RDL'S 4 X 8
MARCHING PLANKS
4 X 10

CONDITIONING
DEADLIFTS 115/155 LBS
KBELL SWINGS 35/50 LBS

ASCENDING LADDER
2-4-6-8-10-12-ETC...….
​12 MIN AMRAP
0 Comments

SUNDAY WORKOUT

6/16/2019

0 Comments

 
GENERAL WARM UP
10 WALKING PUSH UPS
10 BROAD JUMPS
10 INCH WORMS
PVC MOBILITY

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"
1 POWER
​1 SQUAT
TECHNIQUE WORK

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

​5 ROUNDS FOR TIME
0 Comments

SATURDAY WORKOUT

6/15/2019

0 Comments

 
GW
STRETCH
JUMP ROPE 2 MIN

UPPERBODY ISO
HALF PUSH UP TO SUPERMAN
KBELL BENT ROWS
KBELL REVERSE GRIP SPLIT STANCE PRESS
KBELL SQUEEZE PRESS
SPIDERMAN PUSH UPS

LOWERBODY 
SINGLE LEG DEFECIT BANDED KICKOUTS
CONE DOUBLE JUMPS
LADDER SPRINTS
GOBLET SQUAT W/ 3 SEC PAUSE
WEIGHTED WALKING LUNGES

CORE
WEIGHTED HOLLOW HOLDS W/ MED BALL
RUSSIAN 1/2 TWIST W/ MED BALL
HOLLOW TOSSES W/ MED BALL
TEMPO MOUNTAIN CLIMBERS
MED BALL KNBEE TUCK TO JACKNIVE

40 SECONDS ON - 20 SECOND REST 
2 ROUNDS EACH
1 MIN REST BETWEEN ROUNDS
0 Comments

THURSDAY WORKOUT

6/13/2019

0 Comments

 
GW
10 ANCHORED SQUATS
10 WALL SCAP STRETCHES
DYNAMIC STRETCHES

WARM UP
50 WALL BALLS


STRENGTH WORK
BAR COMPLEX
1 HANG POWER CLEAN 
1 FRONT SQUAT 
1 PRESS ( PUSH OR STRICT )

15 MIN TO WORK ON BEST SET

CONDITIONING
PARTNER WORKOUT ( TEAMS OF 2 OR 3 )
60 BURPEES TO PLATE
60 MED BALL SIT UPS
60 SUMO HI PULLS WITH KBELL

14 MIN AS MANY REPS AS POSSIBLE FOR TOTAL REP SCORE
REPS ARE SPLIT BETWEEN TEAM 
PERSON  OR TEAMMATES NOT DOING REPS HAVE TO HOLD PLANK WHILE WAITING THEIR TURN



​
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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

         

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  • Home
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    • Ninjas
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  • Class Schedule
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    • Private Events
  • Store
  • About
    • Member Spotlight
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  • Contact Us