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Phase 2 Fitness | Yarmouth, MA
  • Home
  • Programs & Pricing
    • Juniors Sports Conditioning
    • Striking / Fight Conditioning
  • Class Schedule
  • Daily Workouts
  • Events
    • Private Events
  • Store
  • About
    • Member Spotlight
    • Community
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Daily Workouts

SATURDAY WORKOUT

8/31/2019

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GW
DYNAMIC STRETCHES
SHUTTLE RUNS 30/30 X 3

UPPERBODY
WIDE TO NARROW PUSH UPS
NEGATIVE RING ROWS
BAG OR TIRE FLIPS
SINGLE KNEE KB PRESS
STATIC MED BALL HOLD

LOWERBODY
BOX STRADDLE JUMPS
BROAD JUMPS 2 FORWARD - 1 BACK
BELLY SPRINTS
BALANCE BOARD SQUATS
REVERSE LUNGES

CORE
BANDED HOLLOW HOLDS
MARCHING PLANKS
BANDED REVERSE MOUNTAIN CLIMBERS
MOVING PLANKS
​KNEE OR TOE TOUCH PLANKS
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THURSDAY WORKOUT

8/29/2019

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GW
DYNAMIC STRETCHES
WARM UP

AGILITY LADDER
SPRINT
SINGLE LEG
HOP SCOTCH
ICKY
BEAR CRAWL

STRENGTH WORK
EMPTY BAR

5 DEADLIFTS
5 RDL’S
5 WEIGHTED GOOD MORNINGS
5 FRONT SQUATS

FRONT SQUATS
5x5
60-80%

CONDITIONING
25 DU’S OR 50 SINGLES
15 WEIGHTED SIT UPS
10 MEDBALL SLAMS

12 MIN AMRAP
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WEDNESDAY 730 AM WORKOUT

8/28/2019

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GW 
DYNAMIC STRETCHES

WARM UP
BROAD JUMPS - 20 SEC
SQUAT THRUST - 20 SEC
WALKING PUSH UPS - 20 SEC REST 
 20 SEC
3 ROUNDS



STRENGTH WORK
SINGLE ARM LANDMINES
3 X 10 EA. SIDE

SINGLE ARM LATERAL LAND MINE ROW
3 X 10 EA. SIDE

SHOULDER TO SHOULDER  JUMP LAND MINES
3 X 16

CONDITIONING
12 KBELL SWINGS- EMOM 4 ROUNDS
1 MIN REST
​12 WALL BALLS- EMOM 4 ROUNDS
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TUESDAY WORKOUT

8/27/2019

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GW
10 INCH WORMS
DYNAMIC STRETCHES

WARM UP
SHUTTLE RUN 30/30 X 3

EMPTY BAR 
SPLIT JERK TECHNIQUE PRACTICE

CONDITIONING
"THE CHIEF"
3 POWER CLEANS 95/135 LBS
6 PUSH UPS
9 AIR SQUATS

3 MIN ON- 1 MIN REST
​5 ROUNDS
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MONDAY WORKOUT

8/26/2019

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GW
DYNAMIC STRETCHES
WARM UP

WALL TO WALL RUNS
INCH WORMS
DUCK WALK
PLANK

30/30 x2

STRENGTH WORK
WEIGHTED BOX STEP UPS W/ KB’S IN FARMER’S CARRY
5x10 EA. LEG

CONDITIONING
8 G2OH 25/45
6 BURPEES TO PLATE

10 MIN EMOM
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SUNDAY WORKOUT

8/25/2019

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GW
10 ANCHORED SQUATS
10 SWING KICKS
10 WALL SCAP STRETCHES
PVC MOBILITY

WARM UP
AGILITY LADDER
1MIN ON- 30 SEC REST
SPRINT
ICKY
LATERAL HI KNEES
SKIERS
2 IN 2 OUT

STRENGTH WORK


CONVENTIONAL DEADLIFTS
5 X 70%  
5 X 75% 
4 X 80%
4 X 85%
​W/ 3 SECOND PAUSE AT TOP OF EACH REP


CONDITIONING
25 KBELL SWINGS 
50 DU'S OR 100 SINGLES

4 ROUNDS FOR TIME

SUGGESTED WEIGHTS FOR KBELL
BEGINNER - 15/20# - 25/35#
INTERMEDIATE - LADIES 25# - 45#
​ADVANCED  -  LADIES 35# MEN - 50#

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SATURDAY WORKOUT

8/24/2019

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GW
STRETCH

JUMPROPE 1 MIN 
REST 30 SECONDS
3 ROUNDS

UPPERBODY
RING PUSH UPS
BENT OVER ROWS W/ BUMPER
SPLIT STANCE STATIC HOLDS W/ BUMPER
FOREARM CURLS W/ BUMPER
STANDING TRUCK DRIVERS W/ BUMPER

LOWERBODY
​WALL TO WALL SPRINT
GOBLET SQUAT W/ PAUSE
SINGLE ARM KBELL SAME SIDE LUNGES
SINGLE LEG BOX STEP UPS
SIDE STEP SQUATS

CORE
HOLLOW HOLD
RUSSIAN TWIST
GET UP SIT UPS
SPLIT STANCE SIDE TWIST
​WEIGHTED T- PLANK
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THURSDAY WORKOUT

8/22/2019

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  • GW

    10 SWING KICKS
    DYNAMIC STRETCHES

    WARM UP
    BATTLE ROPE
    TIRE OR BAG FLIPS
    SUPERMAN HOLD
    HOLLOW ROCKS

    30/30 x2

    STRENGTH WORK
    EMPTY BAR
    5 RDL’S
    5 CONVENTIONAL DEADLIFTS
    5 WEIGHTED GOOD MORNINGS
    5 BACK SQUATS

    TEMPO BACK SQUATS
    3 SEC UP + 3 SEC DOWN
    5x4
    55-75%

    CONDITIONING
    10 WALL BALLS 14/20
    10 KB SWINGS 35/50
    WALKING LUNGES (4 SQUARES, UP AND BACK)
    6 MINS ON 2 MIN REST

    2 ROUND AMRAP





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WEDNESDAY 730 AM WORKOUT

8/21/2019

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GW
PVC MOBILITY

METCON 1
WALL TO WALL RUNS - 20 SEC
MOUNTAIN CLIMBERS - 20 SEC
INCH WORMS - 20 SEC
REST 40 SEC

​3 SETS



STRENGTH WORK
BENT OVER ROWS 4X8
CHOOSE WEIGHT THAT ALLOWS YOU FULL RANGE OF MOTION

STANDING STRICT HI PULLS
4 X 8
CHOOSE WEIGHT THAT ALLOWS FULL RANGE HERE ALSO

METCON 2
ALTERNATING EMOM
MINUTES 1-4-7 .. 25 DU'S OR 50 SINGLES
MINUTES 2-5-8.. 15 G2OH 35/45#
​MINUTES 3-6-9..10 BURPEES TO PLATE
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TUESDAY WORKOUT

8/20/2019

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GW
DYNAMIC STRETCHES

WARM UP
AGILITY LADDER
SPRINT
2 IN 2 OUT
SKIERS
WALKING PLANK
ICKY
1 MIN ON - 30 SEC OFF

STRENGTH WORK
PUSH PRESS
55-75%
3 SECOND PAUSES AT TOP

CONDITIONING
DEADLIFTS 95/ 135#
SIT UPS
ASCENDING LADDER
2-4-6-8-10-12-14 - ETC.....

10 MIN AMRAP
0 Comments

August 19th, 2019

8/19/2019

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GW
DYNAMIC STRETCHES
WARM UP

SHUTTLE RUN
SQUAT HOLD
PLANK
30/30 x2

CORE
HOLLOW TOSSES
MOUNTAIN CLIMBERS
WEIGHTED JACKKNIVES
WHEEL BARRELS OR INVERTED PLANK

40/20 x2 W/ 1 MIN REST

CONDITIONING
30 DU’S OR 60 SINGLES
8 POWER CLEANS 95/135
6 BOX JUMP OVERS
4 HR PUSH UPS

12 MIN AMRAP
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SUNDAY WORKOUT

8/18/2019

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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

8/17/2019

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GW
STRETCH
WARM UP
SHUTTLE RUN- 20 SEC
BROAD JUMPS - 20 SEC
PLANK - 20 SEC
3 SETS

UPPERBODY
WALKING PUSH UPS
NEG. RING ROWS
BUMPER PLATE OH CARRY
BUMPER PLATE BENT ROWS
DUMBELL CLEANS

LOWERBODY
SINGLE LEG LATERAL CONE JUMPS
LATERAL LINE SQUATS
AGILITY LADDER- SPRINT TO ICKY
WEIGHTED BROAD JUMPS
BANDED AIR SQUATS

CORE
SINGLE ARM WEIGHTED HOLLOW HOLDS
PLANK W/ DUMBELL SLIDE
NEG. WEIGHTED SIT UPS
WEIGHTED RUSSIAN TWIST
WEIGHTED HINGE LIFTS

40 SECONDS ON- 20 SEC REST
2 ROUNDS EACH
​1 MIN REST BETWEEN ROUNDS
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THURSDAY WORKOUT

8/15/2019

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GW

DYNAMIC STRETCHES
WARM UP
JUMP ROPE
HOLLOW ROCKS
BANDED UP DOWNS
BEAR CRAWLS

30/30x2


STRENGTH WORK

STRICT PRESS W/ 3 SECOND PAUSE @ LOCKOUT
5x6
55-75%

CONDITIONING
6 DUMBBELL SNATCHES 35/50
6 WEIGHTED LUNGES 35/50
10 MIN EMOM
0 Comments

WEDNESDAY 730 AM WORKOUT

8/14/2019

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GW
10 PUSH UPS
10 ANCHORED SQUATS
PVC MOBILTY

WARM UP
BATTLE ROPE
RING ROWS
​MED BALL WALL TOSS
SKATER LUNGES
HIP BRIDGES
40/20 X 2


CORE WORK
RUSSIAN HALF TWIST WITH DB PRESS
PLANK AND ROW
SIT UP PRESS
PLANK TO KNEE TOUCH
360'S
40/20 X 2
1 MIN REST BETWEEN

CONDITIONING
20 KBELL SWINGS
20 AIR SQUATS
20 HR PUSH UPS
10 MIN AMRAP

2 MIN REST 
FINISH WITH 
2 MIN MAX REP TIRE FLIPS
​TEAMS
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    15 Atlantic Ave.
    South Yarmouth, MA
    ​02664

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  • Home
  • Programs & Pricing
    • Juniors Sports Conditioning
    • Striking / Fight Conditioning
  • Class Schedule
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    • Private Events
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    • Community
    • Testimonials
    • Photo Gallery
  • Contact Us