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Phase 2 Fitness | Yarmouth, MA
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Daily Workouts

MONDAY WORKOUT

9/30/2019

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GW
DYNAMIC STRETCHES
WARM UP
WALL TO WALL RUNS
PLANK
DUCK WALKS
HOLLOW HOLD

30/30 x2

STRENGTH WORK
STRICT PRESS
5x5
60-80%

CONDITIONING
“THE CHIEF”
3 POWER CLEANS 95/135
6 PUSH-UPS
9 AIR SQUATS
3 MIN ON - 1 MIN REST

5 ROUND AMRAP
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SUNDAY WORKOUT

9/29/2019

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GW
STRETCH

BELLY SPRINTS 
WALKING PUSH UPS
JUMPING SWITCH LUNGES

BEAR CRAWLS
PLANK
30/30 X 2
1 MIN BREAK BETWEEN ROUNDS



STRENGTH
SINGLE ARM OH SQUATS W/ KBELL
( CHOOSE WEIGHT )
5 LEFT
5 RIGHT
5 SETS EA. LEG

METCON 2
60 JUMP ROPE SINGLES - EMOM 3 MIN
1 MIN REST
20 KBELL SWINGS - EMOM 3 MIN
1 MIN REST
20 MED BALL SQUATS - EMOM 3MIN
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SATURDAY WORKOUT

9/28/2019

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WORKOUT FOR THE DAY
UPPERBODY
LOWERBODY
CORE
INTERVAL TRAINING
40 SECONDS ON- 20 SECOND REST
​2 ROUNDS EACH
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THURSDAY WORKOUT

9/26/2019

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  • GW

    DYNAMIC STRETCHES
    WARM UP
    BATTLE ROPE
    UP DOWNS
    INCH WORMS W/ PUSH UPS
    PLYO JUMPS
    40/20 x2

    STRENGTH WORK
    BACK SQUATS W/ 3 SEC PAUSE @ BOTTOM
    5x5
    55-75%

    CONDITIONING
    12 BOX STEP UPS
    12 ALT DUMBBELL SNATCHES
    6 SPIDER-MAN PUSH UPS
    4 HANDSTAND PUSH UPS OR 2 WALL WALKS OR 30 SEC PLANK
    10 MIN AMRAP





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WEDNESDAY 730 AM WORKOUT

9/25/2019

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GW
PVC MOBILITY
10 JUNK YARD DOGS

WARM UP
TEAM ROW
100 CALORIES


STRENGTH WORK
STRICT PRESS
5 X 5 
50-70%

METCON 
12 MED BALL SLAMS
1 RUN WALL TO WALL
EMOM - 5 MIN

1 MIN REST
​
10 WALL BALLS
1 WALL TO WALL RUN
EMOM- 5 MIN
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TUESDAY WORKOUT

9/24/2019

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

STRENGTH WORK
DEADLIFTS  - 5 X 8
START AT 60%

METCON
50 DU'S OR 100 SINGLES
16 ALT SINGLE ARM KBELL SWINGS
15 SIT UPS

​8 MIN AMRAP
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MONDAY WORKOUT

9/23/2019

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  • GW
    DYNAMIC STRETCHES

    WARM UP
    LATERAL SHUTTLE RUN
    INCH WORMS
    SQUAT HOLD
    INVERTED PLANK
    30/30 x2

    CORE
    ALT JACKKNIVES
    MOUNTAIN CLIMBERS
    SCISSOR KICKS
    T-PLANK
    40/20 x2
    W/ 1 MIN REST BETWEEN SETS

    CONDITIONING
    10 SQUAT THRUSTS
    8 PUSH PRESS 65/95
    6 FRONT RACK ALT LUNGES 65/95
    3 MINS ON 1 MIN REST

    3 ROUND AMRAP




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SUNDAY WORKOUT

9/22/2019

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GW
DYNAMIC STRETCHES
BROAD JUMPS - 20 SECONDS
SPIDERMAN PUSH UPS - 20 SECONDS
REST 20 SECONDS

3 SETS

STRENGTH WORK
CLEAN AND JERKS
5 X 5

CONDITIONING
50 JUMPROPE SINGLES
25 AIR SQUATS
25 KBELL SWINGS
25 SIT UPS
​4 ROUNDS FOR TIME
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SATURDAY WORKOUT

9/21/2019

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GW
DYNAMIC STRETCHES
WALL TO WALL RUNS 30/30 X 3

UPPERBODY
STATIC RING ROW HOLD
MED BALL FLOOR TO WALL TOSS COMBO
UP DOWNS ON BOXES
DUMBELL SNATCHES
BAND PULL APARTS

LOWERBODY
MED BALL STATIC SQUAT
CATCHERS DRILL
JUMP ROPE
BANDED SKATERS
AGILITY LADDER

CORE W/ KBELLS
FLUTTER KICKS
1/2 TWIST
360'S
PLANK AND ROW
​PRESS W/ LATERAL LEG RAISE
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THURSDAY WORKOUT

9/19/2019

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GW
10 PUSH UPS
DYNAMIC STRETCHES
WARM UP

AGILITY LADDER
HOP SCOTCH
SINGLE LEG
SPRINT
SKIERS
ICKY

STRENGTH WORK
STRICT PRESS W/ 3 SEC PAUSE AT LOCKOUT
5x5
60-80%

CONDITIONING
6 WALL BALLS
4 BURPEE BOX JUMP-OVERS OR STEP OVERS
10 MIN EMOM
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WEDNESDAY 730 AM WORKOUT

9/18/2019

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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 8
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
0 Comments

TUESDAY WORKOUT

9/17/2019

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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 X 1

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 DU'S OR 60 SINGLES
9 CLEANS

​FOR TIME
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MONDAY WORKOUT

9/16/2019

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GW
10 ANCHORED SQUATS
DYNAMIC STRETCHES

WARM UP
WALL TO WALL RUNS
INCH WORMS
BROAD JUMPS
30/30x2

STRENGTH WORK
SINGLE LEG RDL’S W/KBELL
10-8-6-4 EA. LEG
WEIGHTED BOX STEP UPS
10-8-6-4 EA. LEG

CONDITIONING
10 KB SWINGS 35/50
10 DEADLIFTS 115/155
10 HR PUSHUPS

3 MINS ON — 1 MIN REST

3 ROUND AMRAP
0 Comments

Monday workout

9/16/2019

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0 Comments

SUNDAY WORKOUT

9/15/2019

0 Comments

 
GW
PVC MOBILITY
SHUTTLE RUN - 20 SECONDS
WALKING PUSH UPS - 20 SECONDS
REST 20 SECONDS

3 SETS


METCON 1
8 WALL BALLS
4 BURPEES
EMOM- 5 MIN

STRENGTH WORK
SPLIT STANCE PUSH PRESS
5X5

METCON 2
200M RUN
12 SQUAT CLEANS - RX 65/95
20 SIT UPS

​3 ROUNDS FOR TIME

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    ​02664

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

         

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