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Phase 2 Fitness | Yarmouth, MA
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Daily Workouts

THURSDAY WORKOUT

10/31/2019

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GW
DYNAMIC STRETCHES
WARM UP

SINGLE ARM KB SWINGS
HOLLOW ROCK
TOE TOUCHES
PLANK

30/30 x2
STRENGTH WORK
RDL’S
4x8
LIGHT

CONDITIONING
12 ALT. LUNGES
8 MED BALL SLAMS TO SQUAT THRUST
4 DEADLIFTS 95/135
10 MIN AMRAP
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WEDNESDAY 730 AM WORKOUT

10/30/2019

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GW
10 ANCHORED SQUATS
DYNAMIC STRETCHES

WARM UP
BELLY SPRINTS 
BEAR CRAWLS
PLANK
40/20 X 2

STRENGTH WORK
GET UP SIT UPS
4 X 10 EA. ARM

BOX STEP UPS CARRYING KBELLS FARMERS CARRY STYLE
4 X 8 EA. LEG

CONDITIONING
4 THRUSTERS
6 SPIDERMAN PUSH UPS
EMOM - 10 MIN

WEIGHT OPTIONS
ADV. 75/115
INT 65/95
​BEG 55/75
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TUESDAY WORKOUT

10/29/2019

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GW
10 WALL SCAP STRETCH
10 SWING KICKS 
10 PUSH UPS
10 AIR SQUATS
PVC MOBILITY

WARM UP
10 G2OH 15/25
10 PLYO JUMPS
10 MOUNTAIN CLIMBERS
REST 30 SECONDS
4 SETS - NO TIMER

STRENGTH WORK
EMPTY BAR
3 POS STRETCH FOR CLEANS
5 POWER CLEANS 
5 SQUAT CLEANS
​
 POWER CLEAN SINGLES
15 MIN TO BUILD UP TO YOUR BEST SINGLE - NOT A 1REP MAX

CONDITIONING
5 OH SQUATS 65/95 OR 45/65
10 SIT UPS
15 DU'S OR 30 SINGLES

6 MIN ON- 1 MIN REST 
​2 ROUNDS

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MONDAY WORKOUT

10/28/2019

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  • GW

    DYNAMIC STRETCHES
    WARM UP

    AGILITY LADDER
    HOP SCOTCH
    WALKING PLANK W/SHOULDER TAP
    SINGLE LEG
    SKIERS
    ICKY

    STRENGTH WORK
    STRICT PRESS W/TEMPO (3 SECS) TO RE-RACK
    5x5
    50-70%

    CONDITIONING
    15 KB SWINGS
    1 WALL TO WALL RUN
    EMOM - 5 MINS

    —1 MIN REST--

    6 BURPEES
    1 WALL TO WALL RUN
    EMOM - 5 MINS














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SUNDAY WORKOUT

10/27/2019

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GW
10 DRAGON WALKS
10 COSSACK SQUATS
STRETCH

WARM UP
BATTLE ROPE
WALL BALLS
PLYO JUMPS
PLANK
30/30 X 2

STRENGTH WORK 
EMPTY BAR 
10 DEADLIFTS
10 WEIGHTED GOOD MORNINGS
10 BACK SQUATS


BACK SQUAT 
5 X 5
60%-80%


CONDITIONING
POWER CLEANS - 65/95
G2OH 15/25 - BUMPER PLATE
OH WALKING LUNGES 15/25 - BUMPER PLATE - 1 REP FOR EACH LUNGE

ASCENDING LADDER
2-4-6-8-10-12-ETC....
1O MIN
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SATURDAY WORKOUT

10/26/2019

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GW
STRETCH

JOG IN PLACE -30 SEC
JUMPING JACKS - 30 SEC
TOE TOUCHES - 30 SEC
SQUAT THRUST  -30 SEC
REST 30 SEC
2 SETS

UPPERBODY
TRIPPLE PUSH UP - 1,2,3 PAUSE REPEAT
NEGATIVE RING ROWS
BUMPER PLATE PRESSES
BUMPER PLATE BENT ROWS
BUMPER PLATE STANDING TRUCK DRIVERS

​
LOWERBODY
AROUND THE CLOCK  LUNGES
COSSACK SQUAT 
SPLIT STANCE SINGLE LEG PLYOS
PRISONER SQUATS
SPRINTS

CORE
SEATED AB CIRCLES
INTERNAL MOUNTAIN CLIMBERS
MARCHING PLANKS
HOLLOW OPPOSITE KNEE TOUCHES
FLUTTER TO SCISSOR COMBO (4 COUNT)

​40/20 X 2
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THURSDAY WORKOUT

10/24/2019

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GW
DYNAMIC STRETCHES
WARM UP

WALL TO WALL RUNS
JUMP ROPE
PLANK
30/30 x2


STRENGTH WORK
EMPTY BAR
10 STRICT PRESS
10 PUSH PRESS

PUSH PRESH
5x5
60-80%


CONDITIONING
15 AIR SQUATS
10 SIT UPS
5 DEADLIFTS 115/155
10 MIN AMRAP
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WEDNESDAY 730 AM WORKOUT

10/23/2019

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GW
10 WALL SCAP STRETCH
10 SWING KICKS
PVC MOBILITY

WARM UP
20 MED BALL TOE TAPS
20 MOUNTAIN CLIMBERS 
10 BOX STEP UPS
4 ROUNDS FOR TIME

STRENGTH 
KBELL BENT ROWS 5 X 8
KBELL SPLIT STANCE PUSH PRESS 
4 X 6 LEFT LEG FORWARD
4 X 6 RIGHT LEG FORWARD


CONDITIONING
15 G2OH 25 LBS
10 OH WALKING LUNGES
5 BURPEES TO PLATE
3 MIN ON - 1 MIN REST 
3 ROUND AMRAP
0 Comments

TUESDAY WORKOUT

10/22/2019

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GW
DYNAMIC STRETCH

WARM UP
SHUTTLE RUN 
KBELL SWINGS
40/20 X 3 EACH

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

BACK SQUATS
4 X 8
60-75%

METCON 2

20 DU'S OR 40 SINGLES
20 DUMBELL SNATCHES 35/50
10 PULL UPS OR RING ROWS

6 MIN ON - 1 MIN REST 
2 ROUND AMRAP
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MONDAY WORKOUT

10/21/2019

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GW
DYNAMIC STRETCHES

WARM UP
BROAD JUMPS
UP DOWNS
SQUAT TOUCHES
TOE TOUCHES
HOLLOW HOLD

30/30 x2

STRENGTH WORK
WEIGHTED BOX STEP UPS W/KBELLS
4x10 EA LEG

KNEELING REVERSE GRIP PRESS W/KBELL
4x8 EA ARM

CONDITIONING
12 MED BALL SLAMS
8 HR PUSH UPS
10 MIN EMOM

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BARBELLS FOR BOOBS

10/20/2019

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THERE WILL BE NO CLASS TODAY OR OPEN GYM DUE TO EVENT
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SATURDAY ISO WORKOUT

10/19/2019

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GW
DYNAMIC STRETCHES

WARM UP

JUMPING JACKS - 30 SEC
TOE TOUCHES - 30 SEC
AIR SQUATS - 30 SEC
PLANK - 30 SEC
REST 30 SEC
2 ROUNDS

UPPERBODY
RING PUSH UPS
SINGLE ARM BANDED CURLS
BAND BENT OVER ROWS
BOX DIPS
DUMBELL CLEAN & PRESS

LOWERBODY
SWITCH JUMP LUNGE TO SQUAT
JUMP ROPE
SIDE KICKS OVER BOX
BANDED PLANK JACKS
AGILITY LADDER - 2IN / 2 OUT

CORE
WALKING KBELL SWINGS
KBELL T- PLANKS
TEMPO FLUTTER KICKS
SUPERMANS
TEMPO SCISSORS
​
40/20 X 2
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THROW BACK THURSDAY

10/17/2019

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THROW BACK THURSDAY 
​THIS WILL BE A WORKOUT FROM SOME POINT IN TIME IN OUR PHASE 2 HISTORY THAT WILL REMAIN UN-ANNOUNCED UNTIL YOU ENTER THE GYM!

​ENJOY!!!!
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WEDNESDAY 730 AM WORKOUT

10/16/2019

0 Comments

 
GW
DYNAMIC STRETCHES

WARM UP
RING ROWS
WALL TO WALL RUN
PLANK
30/30  X 2

STRENGTH WORK
DUMBELL RDL TO PRESS W/ KNEE TUCK
4 X 6 EACH LEG
DUMBELL LATERAL LUNGES
3 X 6
EAHC LEG

CONDITIONING
50 JUMP ROPE SINGLES
10 DUMBELL OR KBELL DEADLIFTS
10 DUMBELL OR KB BENT ROWS
FARMERS CARRY WALL TO WALL

​10 MIN AMRAP
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TUESDAY WORKOUT

10/15/2019

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GW
PVC MOBILITY

METCON 1
WALKING KB SWINGS
PLYO JUMPS
INCH WORMS
PLANK
20 SEC EACH - 1 MIN REST 
 3 ROUNDS

STRENGTH WORK
SNATCHES
5 X 5
50-70%

METCON 2
8 KBELL SWINGS 35/50
8 FRONT SQUATS 65/95#
8 SIT UPS

​10 MIN AMRAP
0 Comments
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    Phase 2 Fitness

    The Evolution of Fitness
    15 Atlantic Ave.
    South Yarmouth, MA
    ​02664

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

         

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