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Phase 2 Fitness | Yarmouth, MA
  • Home
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Daily Workouts

THURSDAY WORKOUT

8/30/2018

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

METCON 1
SQUAT THRUST TO BROAD JUMP
HANDSTAND HOLD OR INCLINE PLANK
MED BALL SLAMS
30 / 30 X 3

STRENGTH WORK
BACKSQUATS
 3 X 5 AT TEMPO - 65%

REAR RACK PLYO JUMPS
 3 X 5 @ 50 % OR LIGHTER IF NEEDED

METCON 2
 10 PULL UPS  OR RING ROWS
10 G20H - 15/25#
50 JUMPROPE SINGLES
10 HOLLOW ROCKS

5 MIN ON - 1 MIN OFF
​2 ROUNDS



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TUESDAY WORKOUT

8/28/2018

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GW
​10 SWING KICKS
10 WALL SCAP STRETCH
10 PVC SOTS PRESS
PVC MOBILITY

METCON1
6 BOX JUMPS
6 KBELL SHP
​EMOM - 5 MIN

LADDER SPRINT
MED BALL RUSSIAN TWIST
​LADDER ICKY
MED BALL JACKNIVES
LADDER 2 IN 2 OUT
MED BALL HOLLOW TOSS
LADDER LATERAL HI KNEES
MED BALL HIP EXTENSION
LADDER SCISSOR JUMPS
MED BALL PLANK

40/20 OF EACH 


METCON 2
START WITH KBELL COMPLEX MOVEMENTS
SNATCH - FRONT LUNGE- OH SQUAT - REAR LUNGE
​1 REP EACH LEFT SIDE AND RIGHT SIDE
​AFTER COMPLETING BOTH SIDES, ALTERNATE WITH DESCENDING LADDER
​OF HR PUSH UPS 10-9-8-7-6-5-4-3-2-1

​FOR TIME

​BASE KBELL WEIGHT OFF ABILITY TO DO ALL 4 MOVES WITH 1 KETTLEBELL



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MONDAY WORKOUT

8/27/2018

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GW
​STRETCH

METCON 1
SHUTTLE RUN
MOUNTAIN CLIMBERS
BROAD JUMPS
INCH WORMS
30/30 X 2

STRENGTH WORK
STRICT PRESS
60% X 5
65% X 5
70% 3 X 3 
75% 3 X 3
80% X 5

METCON 2
25DU'S OR 50 SINGLES
20 WALL BALLS  - 14/20#
15 DEADLIFTS -  95/135#
10 BURPEES

12 MIN AMRAP
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SUNDAY WORKOUT

8/26/2018

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GWGENERAL WARM UP
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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SATURDAY WORKOUT

8/25/2018

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GW
STRETCH
​
PRACTICE DOUBLE UNDERS - 5 MIN

UPPERBODY
NEG. PULL UPS
BATTLE ROPE
RING ROWS
​SLED PULLS
RENEGADE ROWS W/ DUMBELLS
SEATED SHOULDER PRESS

LOWER BODY
BOX STRADDLE JUMPS
PVC DUCK WALKS
SPRINT- LADDER - SPRINT
LATERAL SUMO WEIGHTED SQUATS
​ROWER
PLYOJUMP COMBO

CORE
​PLANK W/ DUMBELL DRAG
SINGLE ARM WEIGHTED STATIC HOLD
HI HIPS
LEG TOSS
​FLOOR WIPERS
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THURSDAY WORKOUT

8/23/2018

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GW
PVC
10 SWING KICKS
10 WALL SCAP STRETCH

METCON 1
BEAR CRAWLS
BROAD JUMPS
HANDSTAND OR PLANK
30/30 X 2

STRENGTH WORK
SNATCH COMPLEX
1 POWER SNATCH
1 SNATCH BALANCE

​START LIGHT WORK TO BEST HEAVY SET

METCON 2
6 BOX JUMPOVERS
6 PULL UPS
​EMOM- 6 MIN

2 MIN REST 

6 BURPEES
6 PISTOLS
​EMOM- 6 MIN
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TUESDAY WORKOUT

8/21/2018

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GW
DYNAMIC STRETCHES

AGILITY LADDER
1 MIN ON-  30 SEC OFF
 5 ROUNDS

SKILL WORK
CLEAN AND JERK TECHNIQUE
​EMPTY BAR BUILD TO LIGHT  WEIGHT


METCON
​TEAM WORKOUT

1000M ROW
100 WALL BALLS
100 KBELL SWINGS
​100 PUSH PRESS RX 65/95 -  SCALE 55/75#
​100 OH WALKING LUNGES 15/25# BUMPER PLATE
100 CAL ROW

FOR TIME
​18 MIN TIME CAP TO FINISH OR GET AS MANY REPS AS POSSIBLE
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MONDAY WORKOUT

8/20/2018

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 GW
PVC MOBILITY

METCON 1
PLYO JUMPS - 20 SEC
​PLANK - 20 SEC
MOUNTAIN CLIMBERS - 20 SEC
REST 1 MIN
3ROUNDS

STRENGTH WORK 
BACK SQUATS WITH 3-2-1-1-2-3 TEMPO
​5 X 5 
50-70%

METCON 2 -
JESS'S BDAY WORKOUT
​
20 DU'S OR 40 SINGLES
8 HR PUSH UPS
20 SIT UPS
​8 KBELL SUMO HI PULLS 35/50#

​12 MIN AMRAP

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SUNDAY WORKOUT

8/19/2018

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GW
​PVC MOBILITY

METCON 1
8 KBELL SWINGS
8 SQUAT THRUST
EMOM- 5 MIN

STRENGTH WORK
DEADLIFT 
60% X 3
65% X 3
70% 3 X 3 
​75% 3X3
​80 % X 5

METCON 2
10 WALL BALLS
10 CLEANS 65/95
10 BURPEES

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

8/18/2018

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GW
STRETCH

SHUTTLE RUN
BROAD JUMP
SQUAT THRUST
30/30 X 2

UPPERBODY
RING PUSH UPS
BENT OVER ROWS
SPLIT STANCE STATIC HOLDS
LATERAL SHOULDER SWINGS
SINGLE ARM CLEAN AND PRESS

LOWERBODY
​WALL TO WALL SPRINT
GOBLET SQUAT W/ PAUSE
SINGLE ARM RACK STEP UPS
ALT. LUNGES
SIDE STEP SQUATS

CORE
HOLLOW HOLD
RUSSIAN TWIST
GET UP SIT UPS
SPLIT STANCE SIDE TWIST
​JACKNIVES
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THURSDAY WORKOUT

8/16/2018

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GW
PVC MOBILITY
BELLY SPRINTS 30/30 X 3

​OH / FARMERS SPLIT CARRY
30/30 X 4

​FRONT SQUATS W/ 3 SEC PAUSE AT BOTTOM
5 X5
55-75%

METCON 2
20 BOX JUMPS
15 SNATCHES
10 PULL UPS

14 MIN AMRAP
0 Comments

TUESDAY WORKOUT

8/14/2018

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GW
10 SWING KICKS
10 DRAGON WALKS
10 SCORPION STRETCHES
PVC MOBILITY

METCON 1
8 WALL BALLS
8 BURPEES

4 ROUNDS


​STRENGTH WORK
BACK SQUATS
5X5
60 - 80 %


METCON 2
50 DU'S OR 100 SINGLES
21 CLEANS 65/95
50 DU'S
15 CLEANS
50 DU'S
9 CLEANS

FOR TIME
0 Comments

MONDAY WORKOUT

8/13/2018

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GW
STRETCH

METCON 1
BATTLE ROPE
HANDSTAND HOLD OR PLANK
PLYO JUMPS
INCH WORMS
30/30 X 2

STRENGTH WORK
​CLEAN AND JERK
5X5
60-80 %

METCON 2
16 KBELL SWINGS 35/30
12 GOBLET SQUATS
​8 JACKNIFE SIT UPS

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

SUNDAY WORKOUT

8/12/2018

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GW
​PVC MOBILITY
10 PVC SOTS PRESS
10 PVC DUCK WALKS
​10 PVC SNATCH BALANCE

​METCON 1
​FARMERS/ RACK SPLIT CARRY
30/30 X 3

STRENGTH WORK 
BAR COMPLEX
 1 HANG POWER SNATCH 
1 HANG SQUAT SNATCH
BOTH W/ 3 SEC PAUSE ON CATCH

METCON 2
400M RUN
10 PUSH PRESS @ 65/95
​  8 BOX JUMP OVERS
​  6 LATERAL BAR BURPEES​
  4 FRONT SQUATS

15 MIN AMRAP

0 Comments

SATURDAY WORKOUT

8/11/2018

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GW
​DYNAMIC STRETCHES
SHUTTLE RUNS 30/30 X 3

UPPER BODY
​SINGLE ARM ARNOLD PRESS
HR PUSH UPS
​DUMBELL AROUND THE WORLDS
DUMBELL SEE SAW PULLS
DUMBELL SNATCHES

​LOWER BODY 
SINGLE LEG RDL TO KNEE TUCK W/ DUMBELL
2 BROAD JUMPS FORWARD - 1 BACKWARD
AGILITY LADDER SCISSOR JUMPS
​PISTOLS
BELLY SPRINTS

CORE- KBELL
360'S
SINGLE ARM HOLLOW JACKNIVES
​SWINGING BACK EXTENSIONS
​SINGLE ARM PLANK W/ STATIC HOLD
SIDE BENDS

​40/20 X 2 EACH
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    ​02664

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