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Phase 2 Fitness | Yarmouth, MA
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Daily Workouts

TUESDAY WORKOUT

7/31/2018

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GW
DYNAMIC STRETCH
SHOULDER / LAT ACTIVATION
HANDSTAND HOLD
DUMBELL PENDULUM PULLS
STRAIGHT ARM LAT PULL DOWS W / PVC

METCON 1
SQUAT THRUST TO BROAD JUMP
30 / 30 X 3
"FOCUS ON LOAD & LANDING"

STRENGTH WORK
SNATCHES
ALL VARIATIONS
POWER/ HANG POWER
SQUAT / HANG SQUAT
​* PRACTICE W/ WEIGHT THAT ALLOWS YOU TO DO ALL THE MOVES*


METCON 2
10 DEADLIFTS - 95/135#
​8 BAR FACING BURPEES
25 DU'S OR 50 SINGLES

​10 MIN AMRAP

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MONDAY WORKOUT

7/30/2018

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GW
​10 WALL SCAP STRETCHES
DYNAMIC STRETCHES

METCON 1
​6 BOX JUMP OVERS
6 WEIGHTED JACKNIVES

​EMOM- 7 MIN

STRENGTH WORK
JERKS OFF RACK
60% X 5
65% X 5
70% 3 X 3
75% 3 X 3
80 % X 5

​METCON 2
" KAREN "
150 WALL BALLS 
​FOR TIME
0 Comments

SUNDAY WORKOUT

7/29/2018

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GW
​PVC MOBILITY

​METCON 1
BRIDGE RUN
FOR TIME


​STRENGTH WORK
​15 MIN TO ESTABLISH
BEST MAX REP OF
1 POWER CLEAN
2 FRONT SQUATS


METCON 2
50 DU'S OR 100 SINGLES
200M RUN
21-15-9 OF
​KBELL SWINGS - PULL UPS - PUSH PRESS 65/95
200M RUN
​50 DU'S OR 100 SINGLES

​FOR TIME
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SATURDAY WORKOUT

7/28/2018

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GW
INCH WORMS
SWING KICKS
DRAGON WALKS
10 REPS EACH

STRETCH

​UPPER BODY
ALTERNATING WIDE GRIP / NARROW GRIP PUSH UPS
​MED BALL SLAMS
KBELL BENT OVER ROWS
KBELL CLEAN AND PRESS
KBELL NEGATIVE CURLS

LOWER BODY
3-2-1  SQUAT JUMPS
SHUTTLE RUN
DOUBLE BOX JUMPS
AGILITY LADDER
​MED BALL OH LUNGES


CORE
PLANK TO KNEE TOUCH
MED BALL JACKNIVES
KNEELING MED BALL WALL TOSS
MOVING PLANKS
​HOLLOW TOSSESS



​
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THURSDAY WORKOUT

7/26/2018

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GW
10 AIR SQUATS
10 DRAGON WALKS
10 PUSH UPS
PVC MOBILITY

METCON 1
AGILITY LADDER
SPRINT
SKIER
DOUBLE HOP SCOTCH
ICKY
​WALKING PLANK

STRENGTH WORK
BACK SQUAT AT TEMPO
55-75%

METCON  2
POWER CLEANS 65/95#
​PISTOLS
2-4-6-8-10 ETC...

​12 MIN AMRAP
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TUESDAY WORKOUT

7/24/2018

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GW
10 INCH WORMS
​DYNAMIC STRETCHES

​SKILL / ACCESSORY WORK
​RACK/FARMERS SPLIT CARRY - 30/30 X 3
​HOLLOW & ARCH PVC DRILL 
KIP SWINGS

​METCON 1
8 G2OH 25/45#
4 ALT WEIGHTED LUNGES
​EMOM- 6 MIN


STRENGTH WORK 
OH SQUATS
5X5

​METCON 2
​50 BOX JUMPS
​50 SIT UPS
​50 DEADLIFTS 75/115
FOR TIME



0 Comments

MONDAY WORKOUT

7/23/2018

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GW
10 TOE TOUCHES
10 SWING KICKS
STRETCH

METCON 1
400M RUN
​16 WALL BALLS
10 SPIDERMAN PUSH UPS

10 MIN AMRAP

​STRENGTH WORK
BAR COMPLEX
1 POWER CLEAN 
2 HANG SQUAT CLEANS
WORKING UP TO BEST HEAVY SET

METCON 2
​
" MEGAN"

BURPEES
KBELL SWINGS 35/50
DOUBLE UNDERS
21-15-9 
FOR TIME

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SUNDAY WORKOUT

7/22/2018

0 Comments

 
GW
SHUTTLE RUN 30/30 X 3
PVC MOBILITY

METCON 1
10 AIR SQUATS
8 GET UP SIT UPS ( 4 EA. ARM )
EMOM - 6 MIN

STRENGTH WORK
HINGE LIFT  - 5X5
​WIDE GRIP HI PULLS - 5X5

​METCON 2
"ISABEL"
30 SNATCHES RX- 95/135 - INTERMEDIATE 75/115 - SCALE 65/95

​FOR TIME
0 Comments

SATURDAY WORKOUT

7/21/2018

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GW
STRETCH
WALL TO WALL 30/30 X 3

UPPERBODY
BATTLE ROPE
​FARMERS CARRY
TIRE STRIKES
​DUMBELL ALT. PRESS
RING ROWS

LOWERBODY
​
AGILITY LADDER
BOX SQUATS
​TRIPLE BROAD JUMPS
JUMP ROPE
ALT JUMP LUNGES

CORE
FLUTTER KICKS
SCISSOR KICKS
HI HIPS
LEG TOSSES
FLOOR WIPERS

​40/20 X 2 EACH
​​
0 Comments

THURSDAY WORKOUT

7/19/2018

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GW
PVC MOBILITY

METCON 1
BRIDGE RUN

STRENGTH WORK 
​BACK SQUAT
5 X 5

METCON 2
TEAM WORKOUT
150 CALORIE ROW - SPLIT
100 WALL BALLS 14/20# - SPLIT
​80 JUMP ROPE SINGLE - EACH
60 SYNC SIT UPS
40 SYNC PUSH UPS
20 KBELL SWINGS- EACH

​18 MIN AMRAP 
0 Comments

TUESDAY WORKOUT

7/17/2018

0 Comments

 
GW
​10 WALL SCAP STRETCH
DYNAMIC STRETCHES
BEAR CRAWLS 30/30 X 3

METCON 1
25 DU'S OR 50 SINGLES
12 PUSH UPS
​4 ROUNDS FOR TIME

​STRENGTH WORK
PRACTICE HANG POWER CLEANS
​START AT 50 % OF YOUR CLEAN 1RM

METCON 2
" FRAN"
THRUSTERS 65/95
PULL UPS
21-15-9
​FOR TIME

0 Comments

MONDAY WORKOUT

7/16/2018

0 Comments

 
GW
10 INCH WORMS
10 SWING KICKS
​DYNAMIC STRETCHES

METCON 1
​6 BURPEE BOX JUMP OVERS
EMOM- 6 MIN

STRENGTH WORK
10 WEIGHTED GOOD MORNINGS
10 RDL'S
10 CONVENTIONAL DEADLIFTS

DEADLIFTS 
5 X 5
60-80%

METCON 2
200M RUN
18 ALTERNATING KBELL SNATCHES
18 KBELL ALT. LUNGES
18 SIT UPS

12 MIN AMRAP
0 Comments

SUNDAY WORKOUT

7/15/2018

0 Comments

 
GW
PVC MOBILITY
BEAR CRAWL 20 SEC
​BROAD JUMPS 20 SEC
REST 20 SEC
3 SETS

METCON 1
​25 DU'S OR 50 SINGLES
15 KBELL SWINGS
​EMOM- 6 MIN
ALTERNATING MOVEMENTS

STRENGTH WORK
PRACTICE SPLIT JERK TECHNIQUE

METCON 2
" THE CHIEF"
3 POWER CLEANS RX 95/ 135#
6 PUSH UPS
9 AIR SQUATS

​3 MIN ON- 1 MIN OFF
​5 ROUNDS

0 Comments

SATURDAY WORKOUT

7/14/2018

0 Comments

 
GW
10 INCH WORMS
DYNAMIC STRETCHES
WALL TO WALL 
SHUTTLE RUN
30/30 X 2

​UPPER BODY
MED BALL FLOOR SLAMS
​MED BALL PUSH UPS
MED BALL SQUAT PRESS
MED BALL G2OH
MED BALL TRICEP EXTENSIONS

LOWER BODY
MED BALL TOE TAPS
MED BALL SQUATS
MED BALL WALKING OH LUNGES
​MED BALL PLYO JUMPS
​MED BALL SPRINTS

CORE
MED BALL RUSSIAN TWIST
MED BALL PLANK
MED BALL JACK NIVES
MED BALL SIT UP PRESSES
MED BALL WHEEL BARRELS
​
40/20 X 2

0 Comments

TUESDAY WORKOUT

7/10/2018

0 Comments

 
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    South Yarmouth, MA
    ​02664

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15 Atlantic Ave.
​South Yarmouth, MA 02664

         

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