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Phase 2 Fitness | Yarmouth, MA
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Daily Workouts

THURSDAY WORKOUT

8/9/2018

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GW
PVC MOBILITY
BEAR CRAWLS
INCH WORMS
30/30 X 2

METCON 1
AGILITY LADDER
1 MIN ON- 30 SEC OFF
5 ROUNDS

​STRENGTH WORK 
SQUAT SNATCHES AT LIGHT WEIGHT
​FOCUSING ON TECHNIQUE

METCON 2
50 DU'S OR 100 SINGLES
30 OH WALKING LUNGES W/ BUMPER PLATE
20 G2OH W/ BUMPER PLATE
10 SIT UPS

​12 MIN AMRAP 
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TUESDAY WORKOUT

8/7/2018

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GW
DYNAMIC STRETCHES
BELLY SPRINTS 30/30 X 3

METCON 1
​8 KBELL SWINGS 35/50#
5 PLYO JUMPS
EMOM- 6 MIN

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

METCON 2
TEAM WORKOUT
50 WALL BALLS - DIVIDED
50 BOX JUMPS - DIVIDED
50 CAL ROW - DIVIDED
 
​15 MIN MAX REPS TOTAL

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MONDAY WORKOUT

8/6/2018

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GW
SHUTTLE RUN
INCH WORMS
30/30 X 2

METCON 1
8 SPIDERMAN PUSH UPS
8 PISTOLS
EMOM- 7 MIN

STRENGTH WORK
FRONT SQUATS
5 X 5 
65-85%

METCON 2
200M RUN
8 SNATCHES 65/95#
5 BURPEES TO PLATE
 4 MIN ON - 1 MIN OFF
​ 2 ROUNDS
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SUNDAY WORKOUT

8/5/2018

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GENERAL WARM UP
​10 DEFECIT AIR SQUATS
​10 WALL SCAP STRETCHES
2 SETS FOLLOWED BY DYNAMIC STRETCHES

METCON 1
10 MED BALL CLEANS
​10 MED BALL G2OH
10 MED BALL FLOOR SLAMS
REST 30 SEC
3 SETS

EMPTY BAR 
3 POS- CLEAN
3 POWER CLEANS
3 SQUAT CLEANS

STRENGTH WORK
CLEAN COMPLEX
1 POWER CLEAN 
1 HANG POWER CLEAN
1 SQUAT CLEAN
​START AT 60% OF YOUR CLEAN 1RM

15 MIN TO BUILD UP TO BEST SET

METCON 2
25 DU'S
15 KBELL SWINGS 35/50#
10 DEADLIFTS 135/185#

​10 MIN AMRAP
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SATURDAY WORKOUT

8/4/2018

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GW
STRETCH
WALL TO WALL 30/30 X 3

UPPERBODY
3-2-1 PUSH UPS
​ISO CURLS
​REVERSE KBELL PRESSES
OH TRICEP DUMBELL EXTENSIONS
​BAND "FACEPULLS"

LOWERBODY
SANDBAG SQUATS

BOX STRADDLE JUMPS
​SQUAT THRUST TO BROAD JUMP
JUMP ROPE
LATERAL SHUTTLE RUNS

CORE
MED BALL MOUNTAIN CLIMBERS
MED BALL KNEE TUCKS
MED BALL RUSSIAN HALF TWIST
MED BALL HOLLOW HOLDS
​MED BALL 90 DEGREE CRUNCH
​

​40/20 X 2 EACH
​
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THURSDAY WORKOUT

8/2/2018

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GW
SWING KICKS
​STRETCH

METCON 1
AGILITY LADDER
5 ROUNDS

​STRENGTH WORK
BACK SQUAT 
​60 % X 5
65% X 5
70% 3 X 3 
75% 3 X  3
80% X 5

METCON 2
PART A
"GRACE"
​30 CLEAN AND JERKS 95/135#
FOR TIME
( 10 MIN TIME CAP )

​PART B
400M RUN
​THEN W/ REMAINING TIME
MAX REPS SIT UPS
​5 MIN CAP
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    15 Atlantic Ave.
    South Yarmouth, MA
    ​02664

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