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Phase 2 Fitness | Yarmouth, MA
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Daily Workouts

THURSDAY WORKOUT

11/29/2018

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GW
10 WALL SCAP STRETCHES
10 ANCHORED SQUATS

METCON 1
AGILITY LADDER
5 ROUNDS

HANDSTAND HOLDS 30/30 X 3

SKILL WORK 
ROPE CLIMBING OR HANDSTAND WALKS
PRACTICE 15 MIN

METCON 2
KBELL SNATCHES
BURPEE BOX JUMP OVERS
JACKNIVES

12 MIN AMRAP 
LADDER STYLE
2-4-6-8-10-ETC....

GET AS FAR UP THE LADDER AS YOU CAN IN 12 MIN
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TUESDAY WORKOUT

11/27/2018

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GW
DYNAMIC STRETCHES

METCON 1
10 KBELL SWINGS
10 PLYO JUMPS
5 ROUNDS

STRENGTH WORK
KNEELING LAND MINES - 3 X 8 EA ARM
ROTATING LAND MINES - 3 X 8 EA ARM
SINGLE LEG TWO HAND LAND MINE - 3 X 8 EACH LEG

METCON 2
50 JUMP ROPE SINGLES
6 DEADLIFTS - 135/175#
​EMOM - 10 MIN
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MONDAY WORKOUT

11/26/2018

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GW
10 SWING KICKS
PVC MOBILITY

METCON 1
BROAD JUMPS
INCH WORMS
HOLLOW HOLDS / ROCKS
PUSH UPS
30/30 X 2 EACH

STRENGTH WORK 
15 MIN TO ESTABLISH 
CLEAN AND JERK 1 REP MAX

METCON 2

10 WALL BALLS 14/20#
10 MEDBALL SLAMS
2 WEIGHTED WALL TO WALL RUNS

3 MIN ON - 1 MIN OFF
3 ROUNDS
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SUNDAY WORKOUT

11/25/2018

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GW
PVC MOBILITY
WALL TO WALL RUNS 30/30 X 3

METCON 1
SINGLE ARM KBELL SWING LUNGE
4 EACH SIDE 
5 PUSH UPS
EMOM - 5 MIN


STRENGTH WORK
DEADLIFTS
5 X 8
55-75%

METCON 2
25 DU'S OR 50 SINGLES
15 BOX STEP OVERS
15 SIT UPS

​5 ROUNDS FOR TIME

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SATURDAY WORKOUT

11/24/2018

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GW
10 INCH WORMS
10 SWING KICKS
10 DRAGON WALKS
DYNAMIC STRETCHES

UPPERBODY
ALTERNATING WIDE/ NARROW PUSH UPS
DUMBELL CURLS
ALT. DUMBELL SHOULDER PRESS
DUMBELL SEE SAW ROW
DUMBELL SNATCH


LOWERBODY
3-2-1 SQUAT JUMPS
SHUTTLE RUN
AGILITY LADDER
WEIGHTED LUNGES
LATERAL LINE TOUCHES


CORE
PLANK TO KNEE TOUCH
JACKINVES
MEDBALL RUSSIAN TWIST
MED BALL MOUNTAIN CLIMBERS
MED BALL HOLLOW HOLDS

​40/20 X 2
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THURSDAY WORKOUT

11/22/2018

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TUESDAY WORKOUT

11/20/2018

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GW
PVC MOBILITY

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

EMPTY BAR WORK
SNATCH PREP

METCON 2
8 PUSH UPS
10 FRONT SQUATS 65/95#
12 SIT UPS

​10 MIN AMRAP
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MONDAY WORKOUT

11/19/2018

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GW
10 WALL SCAP STRETCHES
DYNAMIC STRETCHES

METCON 1
HANDSTAND HOLDS OR INVERTED PLANK
DRAGON WALKS
HOLLOW HOLDS
INTERVALS

STRENGTH WORK
15 MIN TO ESTABLISH 
1 REP MAX 
SPLIT OR PUSH JERK

METCON 2
20 DU'S OR 40 SINGLES
10 PISTOLS
EMOM- 10 MIN
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SUNDAY WORKOUT

11/18/2018

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GW
PVC MOBILITY
WALL TO WALL 20 SEC
INCH WORMS - 20SEC
MOUNTAIN CLIMBERS - 20 SEC
REST 20 SEC
2 SETS

METCON 1
8 WALL BALLS
4 BURPEES
EMOM- 5 MIN

STRENGTH WORK
PUSH PRESS
5 X 5 
55-75% OF 1RM

METCON 2
10 DEADLIFTS 95/135#
10 PULL UPS OR RING ROWS
10 SIT UPS
10 KBELL SWINGS 35/55

6 ROUNDS 
​12 MIN TIME CAP
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SATURDAY WORKOUT

11/17/2018

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GW
STRETCH
SHUTTLE RUNS 30/30 X 3

UPPER BODY
KNEELING WALK UPS
SIDE STEP PUSH UPS
PIKE PUSH UPS
DUMBELL SNATCH
DUMBELL SQUEEZE PRESS

LOWER BODY
FORWARD/ REVERSE LUNGES
REBOUNDING BROAD JUMPS
SINGLE LEG JUMP KNEE TUCKS
SQUAT TO DOUBLE KNEE LIFT
SINGLE LEG HIP BRIDGES

CORE
ALT LEG RAISE / HIP BRIDGE COMBO
HIP TOUCH PLANK
JACKNIFE RUSSIAN TWISTS
TRIPLE LEG RAISES
SUPERMAN PLANK

​40/20 X 2
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THURSDAY WORKOUT

11/15/2018

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GW
10 ANCHORED SQUATS
STRETCH

METCON 1
AGILITY LADDER
5 ROUNDS

STRENGTH WORK
15 MIN TO ESTABLISH 
CLEAN 1 REP MAX

METCON 2
20 WALL BALLS
14 SPIDERMAN PUSH UPS
10 BOX JUMP OVERS

5 ROUNDS FOR TIME
12 MIN TIME CAP
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TUESDAY WORKOUT

11/13/2018

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

METCON 1
WALKING KBELL SWINGS
HOLLOW HOLDS
30/30 X 3 EA.

STRENGTH WORK
15 MIN TO ESTABLISH 
FRONT SQUAT 1 REP MAX

METCON 2
25 DU'S OR 50 SINGLES
6 POWER SNATCHES RX 65/95
12 SIT UPS

4 MIN ON - 1 MIN REST
​2 ROUNDS
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MONDAY WORKOUT

11/12/2018

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GW
10 WALL SCAP STRETCH
10 SWING KICKS
DYNAMIC STRETCH

METCON 1
INCH WORMS
BATTLE ROPES
HANDSTAND HOLDS
30/30 X 2

STRENGTH WORK
15 MIN TO ESTBLISH 
PUSH PRESS 1RM

METCON 2
"ARMISTICE"
11 POWER CLEANS RX 95/135
11 BURPEES OVER THE BAR
19 DEADLIFTS
18 PULL UPS

11 MIN AMRAP






​
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SUNDAY WORKOUT

11/11/2018

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GW
10 AIR SQUATS
10 PUSH UPS
10 INCH WORMS
STRETCH
​SHUTTLE RUNS 30/30 X 3

​METCON 1
8 WALL BALLS
8 KBELL SNATCHES
EMOM- 8 MIN

​EMPTY BAR
​10 WEIGHTED GOOD MORNINGS
10 RDL
10 CONVENTIONAL DEADLIFTS

STRENGTH WORK
DEADLIFTS
​5X5
65-85%

METCON 2
20 G2OH- 15/25
20  WEIGHTED ALT. LUNGES
20 SIT UPS
​200M RUN 
​

​12 MIN AMRAP
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SATURDAY WORKOUT

11/10/2018

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GW
STRETCH

SHUTTLE RUN
BROAD JUMP
SQUAT THRUST
30/30 X 2

UPPERBODY
RING PUSH UPS
BENT OVER ROWS
SPLIT STANCE STATIC HOLDS
LATERAL SHOULDER SWINGS
SINGLE ARM CLEAN AND PRESS

LOWERBODY
​WALL TO WALL SPRINT
GOBLET SQUAT W/ PAUSE
SINGLE ARM RACK STEP UPS
ALT. LUNGES
SIDE STEP SQUATS

CORE
HOLLOW HOLD
RUSSIAN TWIST
GET UP SIT UPS
SPLIT STANCE SIDE TWIST
​JACKNIVES
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    The Evolution of Fitness
    15 Atlantic Ave.
    South Yarmouth, MA
    ​02664

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15 Atlantic Ave.
​South Yarmouth, MA 02664

         

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