• Home
  • Programs & Pricing
    • Ninjas
    • HIIT 45
    • Juniors Sports Conditioning
    • Striking / Fight Conditioning
  • Class Schedule
  • Daily Workouts
  • Events
    • Birthday Parties
    • Private Events
  • Store
  • About
    • Member Spotlight
    • Community
    • Testimonials
    • Photo Gallery
    • Running Routes
  • Contact Us
Phase 2 Fitness | Yarmouth, MA
  • Home
  • Programs & Pricing
    • Ninjas
    • HIIT 45
    • Juniors Sports Conditioning
    • Striking / Fight Conditioning
  • Class Schedule
  • Daily Workouts
  • Events
    • Birthday Parties
    • Private Events
  • Store
  • About
    • Member Spotlight
    • Community
    • Testimonials
    • Photo Gallery
    • Running Routes
  • Contact Us

Daily Workouts

WEDNESDAY 730AM WORKOUT

7/31/2019

0 Comments

 
GW
10 ANCHORED SQUATS
10 INCH WORMS
10 SWING KICKS
DYNAMIC STRETCHES

WARM UP
AGILITY LADDER- SPRINTS
WALKING PUSH UPS
40/20 X 2 EACH

STRENGTH WORK
GET UP SIT UPS
4 X 10 EA. ARM

BOX STEP UPS CARRYING KBELLS FARMERS CARRY STYLE
4 X 8 EA. LEG

CONDITIONING
4 THRUSTERS
6 SPIDERMAN PUSH UPS
EMOM - 10 MIN

WEIGHT OPTIONS
ADV. 65/95
INTERMEDIATE 45/75
BEG  35/ 55

0 Comments

TUESDAY WORKOUT

7/30/2019

0 Comments

 
GW
PVC MOBILITY
WARM UP

AIR SQUATS
MOUNTAIN CLIMBERS
PUSH UPS
PLANK

20 SECONDS EACH 
40 SECOND REST
3 SETS

STRENGTH WORK
EMPTY BAR
3 POS STRETCH
5 HANG POWER CLEANS
5 POWER CLEANS
5 SQUAT CLEANS
5 PUSH PRESS
5 SPLIT JERKS

STRENGTH WORK
PRACTICE CLEAN AND JERKS
15 MIN TIME CAP

IF YOU HAVE A 1RM WORK BETWEEN 60-70%
IF NOT BASE WEIGHTS OF WHAT  YOUCAN COMFORTABLY "PUSH PRESS" FOR CONTROL PURPOSE

CONDITIONING WORK
12 KBELL SWINGS (MAX 35/50 LBS- MIN 20/35 #)
50 JUMP ROPE SINGLES
12 KBELL SNATCHES
50 JUMP ROPE SINGLES

6 MIN ON - 1 MIN REST 
​ 2 ROUNDS



0 Comments

MONDAY WORKOUT

7/29/2019

0 Comments

 
GW

DYNAMIC STRETCHES


WARM UP
BEAR CRAWLS
TOE TOUCHES
HOLLOW HOLD

30/30 x2


STRENGTH WORK

BENT ROW
5x10
ADD WEIGHT EACH SET

CONDITIONING
8 DEADLIFTS 95/135
8 LATERAL BAR BURPEES
8 SIT UPS

10 MIN AMRAP
0 Comments

SUNDAY WORKOUT

7/28/2019

0 Comments

 
GW
PVC MOBILITY


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
0 Comments

SATURDAY WORKOUT

7/27/2019

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

FRIDAY SCHEDULE

7/26/2019

0 Comments

 
NO CLASSES TODAY, ONLY OPEN GYM TIL 7PM
0 Comments

THURSDAY WORKOUT

7/25/2019

0 Comments

 
GW
DYNAMIC STRETCHES

WARM UP
BELLY SPRINTS
INCH WORMS
SQUAT HOLD

40/20 x2

1 MIN REST

STRENGTH WORK
BACK SQUATS
3 SEC PAUSE AT BOTTOM
5x4
60-80%

CONDITIONING
8 G2OH 25/45
6 BOX JUMP OVERS

10 MIN EMOM
0 Comments

WEDNESDAY 730 AM WORKOUT

7/23/2019

0 Comments

 
GW
​10 SWING KICKS
10 INCH WORMS
10 PUSH UPS
PVC MOBILITY
​

METCON 1
10 WALL BALLS
1 RUN WALL TO WALL

EMOM- 5 MIN

​EMPTY BAR
3POS- CLEAN
5 RDL
5 DEADLIFTS


STRENGTH WORK
DEADLIFTS
4 X 8


METCON 2
5 KBELL OH SQUATS LEFT HAND RX-35/50 INT- 25/35 - SCALE 15/25
3 BURPEES
5 OH SQUATS RIGHT HAND
3 BURPEES
25 DU' S OR 50 SINGLES

4 MIN ON - 1 MIN REST 
​2 ROUNDS


0 Comments

TUESDAY WORKOUT

7/23/2019

0 Comments

 
GW
10 PUSH UPS
10 ANCHORED SQUATS
PVC MOBILTY

WARM UP
BATTLE ROPE
HOLLOW HOLDS
SKATER LUNGES
BUMPER PLATE BENT ROWS
HIP BRIDGES
40/20 


STRENGTH WORK
PRACTICE SNATCHES
​ALL VARIATIONS
15 MIN

CONDITIONING
20 KBELL SWINGS
20 AIR SQUATS
20 HR PUSH UPS
20 SIT UPS

10 MIN AMRAP

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

MONDAY WORKOUT

7/22/2019

0 Comments

 
GW
DYNAMIC STRETCHES
WARM UP

SHUTTLE RUN
BROAD JUMP
DRAGON WALKS
30/30 x2


CORE
SPIDER-MAN PLANK
FLUTTER KICKS
SCISSOR KICKS
SUPERMAN

30/30 x2


CONDITIONING

“DT”

12 DEADLIFTS 105/155
9 HANG POWER CLEANS
6 PUSH JERKS
5 ROUNDS FOR TIME

(20 MIN TIME CAP)
0 Comments

SUNDAY WORKOUT

7/21/2019

0 Comments

 
GW
10 SWING KICKS
DYNAMIC STRETCHES

WARM UP
10 PLYO JUMPS
10 HOLLOW ROCKS
10 KBELL SWINGS
3 ROUNDS

STRENGTH WORK
STRICT PRESS
5 X 6
60-80 %


CONDITIONING'
30 DU'S OR 60 SINGLES
10 DUMBELL SNATCHES 35/50#
10 SQUAT THRUST
10 PULL UPS / RING ROWS

3 MIN ON- 1 MIN REST 
​3 ROUND AMRAP
0 Comments

THURSDAY WORKOUT

7/18/2019

0 Comments

 
GW
DYNAMIC STRETCHES
WARM UP

BANDED MONSTER WALKS
INCH WORMS
SQUAT HOLD
30/30 x20

STRENGTH WORK
STRICT PRESS
3 SEC TEMPO UP AND RE-RACKING
55-75%

CONDITIONING
10 STEP UPS
8 DEADLIFTS 115/155
6 ALT. JACKKNIVES
​
10 MIN AMRAP
0 Comments

Wednesday 730 am workout

7/17/2019

0 Comments

 
GW
STRETCH
AGILITY LADDER
1 MIN ON - 30 SEC REST
5 ROUNDS

INTERVAL CIRCUIT

ALTERNATING WIDE/ NARROW PUSH UPS
KBELL BENT ROWS
BUMPER PLATE G2OH

SKATER JUMPS W/ CONE
BANDED UP DOWNS
MED BALL OH LUNGES

PLANK TO KNEE/ TOE TOUCH
MED BALL JACKNIVES
KNEELING MED BALL HALF TWIST

40/20 X 2
​1 MIN REST BETWEEN ROUNDS

0 Comments

TUESDAY WORKOUT

7/16/2019

0 Comments

 
GW
PVC MOBILITY


WARM UP
SHUTTLE RUN
​WALL BALLS
30/30 X 3 EACH 

​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

SCALE DOUBLE UNDERS WITH 
​40-30-20 SINGLE UNDERS
0 Comments

MONDAY WORKOUT

7/15/2019

0 Comments

 
GW
DYNAMIC STRETCHES
WARM UP

BEAR CRAWLS

TOE TOUCHES

PLANK

30/30 x2

STRENGTH WORK
RDL’S
5x10

START AT 50% OF CLEAN 1RM


CONDITIONING

6 PUSH PRESS 65/95

8 ALT. FRONT RACK LUNGES 65/95

10 MIN EMOM
0 Comments
<<Previous
    Picture

    Phase 2 Fitness

    The Evolution of Fitness
    15 Atlantic Ave.
    South Yarmouth, MA
    ​02664

    Archives

    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018

    Categories

    All
    Daily Workout
    Hero Workout
    Schedule

    RSS Feed

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

         

​Phone:  (508) 619-6126    ​
Email: p2fitness2019@gmail.com
Now offering FREE WiFi!  See posted sign for password
Download the waiver Below
phase_2_waiver.pdf
File Size: 114 kb
File Type: pdf
Download File

    Contact Us​

Submit

  • Home
  • Programs & Pricing
    • Ninjas
    • HIIT 45
    • Juniors Sports Conditioning
    • Striking / Fight Conditioning
  • Class Schedule
  • Daily Workouts
  • Events
    • Birthday Parties
    • Private Events
  • Store
  • About
    • Member Spotlight
    • Community
    • Testimonials
    • Photo Gallery
    • Running Routes
  • Contact Us