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Phase 2 Fitness | Yarmouth, MA
  • Home
  • Programs & Pricing
    • Ninjas
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    • Striking / Fight Conditioning
  • Class Schedule
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Daily Workouts

SATURDAY WORKOUT

11/30/2019

0 Comments

 
GW
STRETCH
JUMPROPE 2 MIN

UPPERBODY
PUSH UP TO T-PLANK
SEATED ROPE CLIMBS
KBELL FARMERS CARRY
MED BALL SLAMS
SPLIT STANCE DUMBELL SNATCHES

LOWERBODY
BANDED LATERAL STEPS
CONE DOUBLE JUMPS
BELLY SPRINTS
GOBLET SQUATS W/ 2 SEC PAUSE
REVERSE LUNGES

CORE
SIT UP DB PRESS
PLANK AND ROW
WEIGHTED SCISSORS
SHOULDER TAPS
PLANK UP DOWN'S

40 SEC ON- 20 SEC REST
2 ROUNDS EACH STATION
 1MIN RETS BETWEEN ROUNDS
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THURSDAY 8AM WORKOUT

11/28/2019

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THANKSGIVING DAY WORKOUT
GOBLER GAUNTLET 2019

WARM UP
GW

JUMPING JACKS
AIR SQUATS
TOE TOUCHES
JOG IN PLACE
PLANK
30 SECONDS EACH
STRETCH

10 STATIONS
WORK TIME 3 MIN ON - 1MIN REST
AT 3-2-1 , FIRST STATION AND CLOCK STARTS WITH 1 TEAMMATE SPRINTING TO ROWER TO BEGIN

1) MAX CALORIE ROW 
2) MAX REP BOX JUMP PULL UPS 
3) MAX REP KBELL SWINGS 25/35LBS
4) MAX REP MED BALL SLALOM RELAY @ 10LBS
5) MAX REP TIRE FLIPS
6) MAX REP  BARBELL THRUSTERS 35/55 LBS
7) MAX REP TEAMMATE WHEEL BARREL RACE
8) MAX REP DUMMY BAG DRAG
9) MAX REP WEIGHTED DOMINO SIT UPS@ 10 LBS
10) MAX REP BURPEE BROAD JUMPS

EACH TEAM MUST KEEP A "CONTINUOUS" COUNT FOR EACH STATION AND THEN TELL  THE  JUDGE WHAT THE TEAM SCORE IS AT THE END OF EACH ROUND ON THE SOUND OF THE REST BELL


TEAM WITH THE HIGHEST TOTAL REP COUNT WILL WIN
IN THE EVENT OF A TIE ,THE TIE BREAKER WILL BE A BEST ( 2 OUT OF 3) TUG-O WAR

ALL DETAILS  AND RULES OF THE WORKOUT WILL BE EXPLAINED IN THE AM PRIOR TO START
0 Comments

WEDNESDAY 730 AM WORKOUT

11/27/2019

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GW
STRETCH

WARM UP
AGILITY LADDER
SPRINT
SCISSOR JUMPS
2 IN 2 OUT
SKIERS
ICKY
1 MIN ON- 30 SEC REST EACH

STRENGTH WORK
LAND MINES
5 X 8 EACH ARM

ROTATING LAND MINES
(LEFT TO RIGHT EQUALS 1 REP)
5 X 6

CONDITIONING
1 WALL TO WALL RUN
10 ALTERNATING DUMBELL SNATCHES
10 GOBLET SQUATS W/ SAME DUMBELL

3MIN ON- 1 MIN REST
​3 ROUNDS
0 Comments

TUESDAY WORKOUT

11/26/2019

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GW
DYNAMIC STRETCHES

WARM UP
SHUTTLE RUN
PLANK
30/30 x3 EACH

STRENGTH WORK
GET UP SIT UPS
4 X 8 EACH ARM

SINGLE ARM KBELL SQUATS
4 X 6 EACH ARM

CHOOSE KBELL WEIGHT THAT GIVES YOU BEST RANGE OF MOTION AS WELL AS UNBROKEN SETS

CONDITIONING
30 DU’S OR 60 SINGLES
8 POWER CLEANS
(ADVANCE 95/135 INT 75/115 BEGINNER SCALE ACCORDINGLY)

6 BOX STEP OVERS
4 HR PUSH UPS

12 MIN AMRAP






​
0 Comments

MONDAY WORKOUT

11/25/2019

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GW

DYNAMIC STRETCHES

WARM UP
JUMPING JACKS
UP DOWNS W/ BUMPER PLATE
TOE TOUCHES
PLANK

40/20 x2


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

FRONT SQUATS
5x5
55-75%

CONDITIONING
DEADLIFTS
BAR FACING BURPEES
2,4,6,8,10,12... etc
10 MIN AMRAP
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SUNDAY WORKOUT

11/24/2019

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GW
PVC MOBILITY


METCON 1
AGILITY LADDER
SPRINTS
SCISSOR JUMPS
HOP SCOTCH
SKIERS
2 IN - 2 OUT
1 MIN ON- 30 SECOND REST


STRENGTH WORK
STRICT PRESS
5 X 8
START LIGHT BUT ADD WEIGHT EACH SET
GOAL IS TO BE ABLE TO DO ALL 5 SETS UNBROKEN


METCON 2
10 KBELL SWINGS
1 RUN WALL TO WALL
EMOM - 8 MIN

1 MIN REST
​
10 WALL BALLS
1 WALL TO WALL RUN
EMOM- 8 MIN
0 Comments

SATURDAY WORKOUT

11/23/2019

0 Comments

 
GW
STRETCH
WALL TO WALL RUN 30/30 X 3

UPPERBODY
TEMPO PUSH UPS - 3 SECONDS
SPLIT STANCE REVERSE KB PRESS
MED BALL TRICEP TOSS
DUMBELL SNATCHES
SANDBAG OVER THE SHOULDER TOSS

LOWERBODY
SANDBAG SQUATS
BUMPER PLATE STRADDLE HOPS
SQUAT THRUST TO BROAD JUMP
JUMPROPE
LATERAL SHUTTLE RUNS

CORE
MED BALL MOUNTAIN CLIMBERS
MED BALL KNEE TUCKS
WEIGHTED SCISSOR KICKS
MED BALL 90 DEGREE CRUNCH
MED BALL HOLLOW HOLDS

40 SECONDS ON - 20 SECOND REST 
2 ROUNDS EACH
​1 MIN REST BETWEEN ROUNDS

0 Comments

THURSDAY WORKOUT

11/21/2019

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THROW BACK THURSDAY WORKOUT

GW
STRETCH / WARM UP

9 MIN AMRAP
9 WALL BALLS
9 SPRINTS W/ MED BALL
9 MED BALL SQUAT THRUST
3 MIN REST

6 MIN AMRAP
6 MED BALL SLAMS
6 MED BALL PUSH UPS
6 MED BALL SIT UPS
3 MIN REST

9 MIN AMRAP
8 PUSH PRESS 65/95
6 BURPEES
4 FRONT SQUATS
3 MIN REST

6 MIN AMRAP
3 POWER CLEANS 65/95
2 ROPE CLIMBS OR 3 SCALED SEATED ROPE CLIMBS
1 HSPU OR WALL WALL  OR 2 HR PUSH UPS
3 MIN REST

CASH OUT
​5 MIN PARTNER ROW FOR METERS


0 Comments

WEDNESDAY 730 AM WORKOUT

11/20/2019

0 Comments

 
W
PVC MOBILITY
​INCH WORMS/ BROAD JUMPS- 30/30 X 3

METCON 1
10 DU'S OR 20 SINGLES
10 BOX STEP UPS
EMOM- 5 MIN

STRENGTH WORK
3 POS SNATCH GRIP
5 POWER SNATCHES
​5 OH SQUATS

​BAR COMPLEX
1 SNATCH
1 OH SQUAT
5X5
START AT 60%

METCON 2
8 WALL BALLS
10 DEADLIFTS 95/ 135
12 WEIGHTED SIT UPS 14/ 20#

​10 MIN AMRAP

​
0 Comments

TUESDAY WORKOUT

11/19/2019

0 Comments

 


GW

PVC MOBILITY

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

STRENGTH WORK
RDL'S 4 X 8
BENT OVER ROWS 4 X 8
KEEP WEIGHT WHERE YOU CAN GO UNBROKEN EACH SET WITH GOOD FORM

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

​10 MIN AMRAP

0 Comments

MONDAY WORKOUT

11/18/2019

0 Comments

 
GW

DYNAMIC STRETCHES

WARM UP
TRIPLE BROAD JUMPS
JUMPING JACKS
DUCK WALKS
HOLLOW HOLD
30/30x2

STRENGTH WORK
BACK SQUATS W/ 3 SEC PAUSE AT BOTTOM
5x4
55-75%

CONDITIONING
10 G2OH ADV: 25/45
10 ALT OH WEIGHTED LUNGES
10 MIN EMOM
0 Comments

SUNDAY WORKOUT

11/17/2019

0 Comments

 
GW
10 SWING KICKS
DYNAMIC STRETCHES

WARM UP
10 PLYO JUMPS
10 HOLLOW ROCKS
10 KBELL SWINGS
3 ROUNDS

STRENGTH WORK
STRICT PRESS
5 X 6
60-80 %


CONDITIONING'
30 DU'S OR 60 SINGLES
10 DUMBELL SNATCHES 35/50#
10 SQUAT THRUST
10 PULL UPS / RING ROWS

3 MIN ON- 1 MIN REST 
​3 ROUND AMRAP
0 Comments

SATURDAY WORKOUT

11/16/2019

0 Comments

 
GW
DYNAMIC STRETCHES

WARM UP
JUMPING JACKS
RUN IN PLACE
TOE TOUCHES
AIR SQUATS
40 X 20 X 1

UPPERBODY- W/ MED BALL
G2OH
PUSH UPS
1/4 SQUAT PRESSES
SLAMS
SHOULDER TO SHOULDER PASSES

LOWERBODY- W/ MED BALL
SQUATS
TOE TAPS
LUNGES
PLYO JUMPS
SQUAT JACKS

CORE - W/ MED BALL
90 DEGREE CRUNCH
HOLLOW TOSS
RUSSIAN 1/2 TWIST
PLANK
JACKNIVES

40 SECONDS ON - 20 SECOND REST
2 ROUNDS EACH W/ 1 MIN REST BETWEEN ROUNDS
0 Comments

FRIDAY 5PM WORKOUT

11/15/2019

0 Comments

 
GW
DYNAMIC STRETCHES

WARM UP
SHUTTLE RUN - 20 SEC
BROAD  JUMPS - 20 SEC
PLANK - 20 SEC
REST 20 SEC
3  ROUNDS

STRENGTH WORK
DEADLIFTS
5 X 8
START AT 50%

CONDITIONING
15 KBELL SWINGS
10 BOX STEP UPS
5 PUSH UPS

10 MIN AMRAP
0 Comments

THURSDAY WORKOUT

11/14/2019

0 Comments

 
GW
DYNAMIC STRETCHES

WARM UP
AGILITY LADDER
SPRINT
SCISSORS
SKIERS
ICKY
DOUBLE JUMP SQUAT

STRENGTH WORK
SINGLE LEG RDL’S W/ KBELL
10-8-6-4

GET UP SIT UPS
4x8 EA. ARM

CONDITIONING
10 PUSH PRESS
10 LATERAL BURPEES OVER THE BAR
2 WALL TO WALL RUNS
5 MINS 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
15 Atlantic Ave.
​South Yarmouth, MA 02664

         

​Phone:  (508) 619-6126    ​
Email: p2fitness2019@gmail.com
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  • Home
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    • Ninjas
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  • Class Schedule
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  • Store
  • About
    • Member Spotlight
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