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Phase 2 Fitness | Yarmouth, MA
  • Home
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Daily Workouts

SUNDAY WORKOUT

9/30/2018

0 Comments

 
GW
PVC MOBILITY

METCON 1
BROAD JUMPS - 20 SECONDS
PUSH UPS - 20 SEC
REST 20 SECONDS
5 SETS

STRENGTH WORK 
HEAVY THRUSTERS
START LIGHT - 
12 MIN TO BUILD UP TO BEST 1 REP

METCON2
50 DU'S OR 100 SINGLES
200M RUN
10 OH SQUATS 55/75
10 PUSH UPS

​12 MIN AMRAP

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SATURDAY WORKOUT

9/29/2018

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GW
STRETCH
WALL TO WALL RUNS
30/30 X 3

UPPERBODY
RING PUSH UPS
MED BALL FLOOR TO WALL COMBO SLAMS
PLANK STAIR WALKS
RENEGADE ROWS
ISO CURLS

LOWER BODY
MED BALL STATIC HOLD
CATCHERS DRILL
LATERAL MOVING JUMP LUNGES
JUMP ROPE
JUMPING PULL UPS

CORE
KBELL FLUTTER KICKS
KBELL RUSSIAN HALF TWIST
KBELL 360'S
KBELL 1 ARM PLANK W/ ROW
KBELL PRESS KICKS
40 SEC ON  - 20 SEC REST 
2 ROUNDS EACH 
​1 MIN REST AFTER A FULL ROUND

0 Comments

THURSDAY WORKOUT

9/27/2018

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GW
DYNAMIC STRETCHES

METCON 1
BATTLE ROPE
INCH WORMS
DUCK WALKS
HOLLOW HOLDS
30/30 X 2

STRENGTH WORK
EMPTY BAR 
5 RDL
5 WEIGHTED GOOD MORNINGS
5 BACK SQUATS


STRENGTH WORK
BACK SQUATS 5X 5
55-75%
PLYO JUMPS
3 X 5
START AT 50%

METCON 2
KBELL SWINGS
T2B OR K2 E
STATIONARY LUNGES
ASCENDING LADDER

2-4-6-8-10-12- ETC...

​10 MIN AMRAP
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TUESDAY WORKOUT

9/25/2018

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GW
STRETCH

AGILITY LADDER
1 MIN ON - 30 SEC REST 
5 ROUNDS

STRENGTH WORK
HANG SNATCHES
6 X 3


METCON 2
TIRE FLIPS
MED BALL WALL TOSSES
ROW
KBELL SUMO HI PULLS
BURPEE TO PLATE
TRUCK DRIVERS

​30/30 X 2
30/30 X 2
0 Comments

MONDAY WORKOUT

9/24/2018

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GW
STRETCH
10 DRAGON WALKS

METCON 1
15 BOX JUMP OVERS
20 MED BALL SLAMS FOR TIME
4 ROUNDS

STRENGTH WORK 
DEADLIFT
50-70%
5 X 8

METCON 2
10 WALL BALLS
5 PULL UPS

​EMOM-10 MIN
0 Comments

SUNDAY WORKOUT

9/23/2018

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GW
PVC MOBILITY
JUMP ROPE 2 MIN

METCON 1 
BROAD JUMPS 20 SEC
SPIDERMAN PUSH UPS 20 SEC
REST 20 SEC

3 SETS

EMPTY BAR 
3 POS CLEAN
5 POWER CLEANS
5 SQUAT CLEANS
5 PUSH JERKS
5 SPLIT JERKS

STRENGTH WORK 
CLEAN AND JERK
5 X 5


METCON 2
50 JUMP ROPE SINGLES
25 SIT UPS
50 JUMP ROPE SINGLES
25 KBELL SWINGS

​4 ROUNDS FOR TIME
0 Comments

SATURDAY WORKOUT

9/22/2018

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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

9/20/2018

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GW
10 SWING KICKS
10 PUSH UPS
STRETCH

METCON 1
BEAR CRAWLS
BELLY SPRINT
INCH WORMS
30/30 X 3

STRENGTH WORK
BACK SQUATS AT  3 SECOND TEMPO
5 X 5 


METCON 2
15 BOX JUMPS
10 G2OH
5 HANDSTAND PUSH UPS OR 2 WALL WALKS

​12 MIN AMRAP
0 Comments

TUESDAY WORKOUT

9/18/2018

0 Comments

 
GW
STRETCH

AGILITY LADDER
5 ROUNDS

EMPTY BAR 
3 POS - CLEAN
3-2-1 POWER
3-2-1 SQUAT

CLEANS
5X5
60-80%

METCON 2
10 WALLBALLS
8 DEADLIFTS 95/135#
6 LATERAL BAR BURPEES

4 MIN ON - 1 MIN OFF
​2 ROUNDS


0 Comments

MONDAY WORKOUT

9/17/2018

0 Comments

 
GW
PVC MOBILITY

METCON 1
15 DU'S OR 30 SINGLES
6 SQUAT THRUST

EMOM- 5 MIN


STRENGTH WORK
PUSH PRESS W/ 3 SEC PAUSE ON LOCKOUT
5X5

METCON 2
200M RUN
15 OH SQUATS 55/75#
10 PUSH UPS
5 PULL UPS

​10 MIN AMRAP
​
0 Comments

SUNDAY WORKOUT

9/16/2018

0 Comments

 
GW
PVC MOBILITY

METCON 1
15 DU'S OR 30 SINGLES
6 SQUAT THRUST

EMOM- 5 MIN


STRENGTH WORK
PUSH PRESS W/ 3 SEC PAUSE ON LOCKOUT
5X5

METCON 2
200M RUN
15 OH SQUATS 55/75#
10 PUSH UPS
5 PULL UPS

​10 MIN AMRAP


0 Comments

SATURDAY WORKOUT

9/15/2018

0 Comments

 
GENERAL WARM UP
DYNAMIC STRETCHES
​SHUTTLE RUNS 30/30 X 3

UPPER BODY
​DUMBELL FRONT TO LATERAL RAISES
ARNOLD PRESS
​DUMBELL SNATCHES
CURLS
KICKBACKS


LOWER BODY
BOX STEP UPS
JUMP LUNGES
TEMPO AIR SQUATS UP AND DOWN
WALL TO WALL RUNS
FRONT KICKS

CORE
WEIGHTED SIT UPS
RUSSIAN TWIST
HOLLOW HOLDS
MED BALL MOUNTAIN CLIMBERS
​MED BALL WALL HIP TOSSES

​40/20 X 2
0 Comments

THURSDAY WORKOUT

9/13/2018

0 Comments

 
GW
STRETCH

METCON 1
AGILITY LADDER
5 ROUNDS

STRENGTH WORK
FRONT SQUATS
5X5

METCON 2
8 WALL BALLS
6 SNATCHES
EMOM- 6 MIN

2 MIN REST ...THEN

8 BURPEES
6 OH LUNGES W/ BUMPER PLATE
​EMOM- 6 MIN
0 Comments

TUESDAY WORKOUT

9/11/2018

0 Comments

 
GW
10 SWING KICKS
10 WALL SCAP STRETCHES
10 STATIONARY DRAGON STRETCHES
PVC MOBILITY

METCON 1
MED BALL WORK
RUN
FLOOR SLAMS
TOE TAPS
G2OH
HOLLOW TOSS
40/20

EMPTY BAR
10 BENT OVER ROWS
10 PUSH PRESS

STRENGTH WORK # 1
BENT OVER ROWS W/ SUPINATED GRIP
5 X 8

STRENGTH WORK # 2
ROTATING LANDMINES
3 X 10 EA. ARM


METCON 2
50 DU'S / 100 SINGLES
21 CLEANS - RX65/95#
40 DU / 80 SINGLES
15 CLEANS
30 CLEANS
9 CLEANS

​FOR TIME
0 Comments

MONDAY WORKOUT

9/10/2018

0 Comments

 
GW 
STRETCH

SQUAT THRUST TO BROAD JUMP
BATTLE ROPE
BEAR CRAWLS
INCH WORMS
30/30 X 2

STRENGTH WORK
EMPTY BAR
10 RDL
10 CONVENTIONAL
10 WEIGHTED GOOD MORNINGS
10 BACK SQUATS

BACK SQUATS
5 X 5 
60-80%

METCON 2
20 BOX JUMP OVERS
20 KBELL SWINGS 35/50#
20 HR PUSH UPS

5 MIN ON - 1 MIN REST 
​2 ROUNDS
0 Comments
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    South Yarmouth, MA
    ​02664

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Phase 2 Fitness Strength & Conditioning
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