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Phase 2 Fitness | Yarmouth, MA
  • Home
  • Programs & Pricing
    • Juniors Sports Conditioning
    • Striking / Fight Conditioning
  • Class Schedule
  • Daily Workouts
  • Events
    • Private Events
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    • Member Spotlight
    • Community
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Daily Workouts

TUESDAY WORKOUT

11/30/2021

0 Comments

 
WARM UP
STRETCH
SHUTTLE RUNS
BEAR CRAWLS
PLANK
30/30 X 2

AGILITY LADDER:

SPRINTS
SKATER JUMPS
LATERAL HI KNEES
DOUBLE HOP TO SQUAT
SINGLE LEG

1 MIN ON - 30 SEC REST

ONE TIME THROUGH

STRENGTH WORK
SNATCHES 
5 X 5 

METCON
METCON
3 PULL UPS
3 PUSH PRESSES 75/115#
3 T2B OR JACKNIVE SIT UPS
3 DUMBELL CARRY BOX STEP OVERS 25/35#

3 MIN ON - 1 MIN REST
3 ROUNDS
​
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MONDAY WORKOUT

11/29/2021

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WARM UP
PVC MOBILITY
SWING KICKS
TOE TOUCHES
INCH WORMS
DRAGON WALKS
AIR SQUATS
30 SEC EACH X 1 

​METCON 1
10 KBELL SWINGS
5 AIR SQUATS
EMOM- 5 MIN

​EMPTY BAR WARM UP
3POS- STRETCH
5 RDL'S
5 DEADLIFTS
5 HANG CLEANS
5 FRONT SQUATS

STRENGTH WORK
BAR COMPLEX
2 DEADLIFTS
1 HANG CLEAN 
1 FRONT SQUAT

​START LIGHT 
15 MINUTES TO WORK UP TO BEST HEAVY SET


METCON 2
5 KBELL OH SQUATS LEFT HAND
3 BURPEES
5 OH SQUATS RIGHT HAND
3 BURPEES
25 DU' S OR 50 SINGLES

4 MIN ON - 1 MIN REST 
​2 ROUNDS

KBELL WEIGHT 25/35#
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FRIDAY WORKOUT

11/26/2021

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WARM UP
DYNAMIC STRETCHES
SHUTTLE RUN
BEAR CRAWL
30/30 X 2

SINGLE DUMBELL TRICEP OVERHEAD EXTENSIONS
4 X 8

BROAD JUMPS HOLDING MED BALL
3 X 10

RENEGADE ROWS
( 1 PUSH UP + 1 PULL EACH ARM =1 )
3 X 8

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

​6 MIN ON - 1 MIN REST
 2 ROUNDS
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THURSDAY WORKOUT

11/25/2021

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WARM UP
STRETCH
JUMPING JACKS
TOE TOUCHES
SWING KICKS
DRAGON WALKS
MOUNTAIN CLIMBERS
30 SEC EACH

​"GOBBLER GAUNTLET"

2OOM RUN- 1 PERSON FROM EACH TEAM
50 TIRE FLIPS 
50 DOMINO BURPEES 
50 SYNC AIR SQUATS
100 SIT UPS 
100 SLAM BALL OTS @25# 
100 BARBELL THRUSTERS @ 45# 
50 BALL RETRIEVE RELAY RUNS
50 SANDBAG OVER THE BOX TOSSES
50 DOMINO BURPEES
100 HANG POWER CLEANS @45#
100 WALL BALLS
100 DEADLIFTS @ 65#
200 CAL ROW

FOR TIME
FASTEST TEAM WINS



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WEDNESDAY WORKOUT

11/24/2021

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WARM UP
DYNAMIC STRETCHES
JUMPING JACKS - 30 SEC
TOE TOUCHES - 30 SEC
AIR SQUATS - 30 SEC
PLANK - 30 SEC
REST 30 SEC
2 ROUNDS

​UPPERBODY
RING PUSH UPS
DUMBELL HAMMER CURLS
STANDING DUMBELL FLYS
BOX DIPS
DUMBELL CLEAN & PRESS
40/20 X 2
1 MIN REST

LOWERBODY
SWITCH JUMP LUNGE 
JUMP ROPE
SIDE KICKS OVER BOX
 PLANK JACKS
AGILITY LADDER - 2IN / 2 OUT
40/20 X 2
1 MIN REST


CORE
WALKING KBELL SWINGS
KBELL T- PLANKS
WEIGHTED FLUTTER KICKS
INCH WORMS
WEIGHTED SCISSORS
40/20 X 2  
1 MIN REST
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TUESDAY WORKOUT

11/23/2021

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Warmup
  • PVC MOBILITY
  • JUMPING JACKS
  • TOE TOUCHES
  • SWING KICKS
  • DRAGON WALKS
  • PLANK
  • 30 SEC EACH


S1
  • BARBELL WIDE GRIP BENT ROWS
  • 4 X 8


S2
  • BARBELL WIDE GRIP STRICT HI PULLS
  • 4 X 6


S3
  • BROAD JUMPS
  • 30/30 X 3

METCON 
  • 10 BOX JUMP OVERS
  • ​8 HANG SNATCHES 65/95#
  • 6 AIR SQUATS
  • 4 HAND STAND PUSH UPS OR 2 WALL WALKS

  • ​14 MIN AMRAP


0 Comments

MONDAY WORKOUT

11/22/2021

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WARM UP
PVC MOBILITY
SHUTTLE RUN
PUSH UPS
PLANK
30/30 X 3

STRENGTH
DUMBELL FRONT RAISES TO LATERAL RAISES
4 X 6

KBELL FRONT RACK BOX SQUATS
4 X 6

CORE
HOLLOW HOLDS
MARCHING PLANKS
JACKNIVES
40/20 X 2

PARTNER WORKOUT
​30 POWER CLEANS 65/95
4OOM RUN - 200 EA. RELAY STYLE

30 SEATED ROPE CLIMBS
400M RUN

30 BURPEES
400M RUN

20 MINUTE AMRAP

1 BAR PER TEAM - MUST AGREE ON SAME WEIGHT

IF RAINING REPLACE RUNNING WITH ROWING
0 Comments

FRIDAY WORKOUT

11/19/2021

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WARM UP
PVC MOBILITY
AIR SQUATS
BELLY SPRINTS
BEAR CRAWLS
30/30 X 2

SNATCH GRIP RDL'S
5 X 5 
USE LIGHT WEIGHT TO REVISIT FORM

SNATCH GRIP HI PULLS FROM THE HANG POSITION
5 X 5

SNATCHES
5 X 5 
LIGHT WEIGHT TO REVISIT TECHNIQUE

​25 DU'S OR 50 SINGLES
5 PULL UPS / RING ROWS
5 HR PUSH UPS
2 RUNS WALL TO WALL

3 MIN ON - 1 MIN REST 
3 ROUNDS
0 Comments

THURSDAY WORKOUT

11/18/2021

0 Comments

 
WARM UP
PVC MOBILITY
SHUTTLE RUN
KBELL G2OH
GOBLET SQUATS
PLANK
30/30 X 2

AMRAP # 1
12 THRUSTERS 65/95#
8 PLANK JACKS

5 MIN AMRAP - 2 MIN REST - USE THIS TIME TO ADD WEIGHT TO YOUR BAR

AMRAP #2
12 DEADLIFTS 95/135#
8 BURPEES

5 MIN AMRAP - 2 MIN REST

AMRAP #3
12 BOX STEP UPS
8 WEIGHTED JACKNIVES W/ BUMPER

5 MIN AMRAP - 2 MIN REST

AMRAP # 4
​2 MOUNTAIN CLIMBERS
8 PISTOLS OR ASSISTED PISTOLS W/ BOX

5 MIN AMRAP - FINISHED
0 Comments

WEDNESDAY WORKOUT

11/17/2021

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WARM UP
DYNAMIC STRETCHES
KNEE TUCKS
SWING KICKS
AIR SQUATS
TOE TOUCHES
PLANK
30 SEC EACH

CIRCUIT 1- BODY WEIGHT
HI KNEES RUNNING IN PLACE
PLYO JUMPS
LATERAL LINE TOUCHES
MOUNTAIN CLIMBERS
HOLLOW ROCKS
40/20 X 2
1 MIN REST BETWEEN

CIRCUIT 2 - SLAM BALL
TOE TOUCHES
BALL SLAMS
G2OH
STATIC HOLD SQUAT- ARMS STRAIGHT OUT
RUSSIAN TWIST
40/20 X 2

CIRCUIT 3 - SINGLE DUMBELL
​ALT. BENT ROWS
GOBLET SQUATS
SINGLE ARM STANDING FLYS- SWITCH AT 20 SEC
ALT. KICKBACKS
WEIGHTED SCISSOR KICKS
40/20 X 2
0 Comments

TUESDAY WORKOUT

11/16/2021

0 Comments

 
WARM UP
WARM UP
PVC MOBILITY
JUMP ROPE 1 MIN ON - 30 SEC REST 
2 ROUNDS

STRENGTH WORK

BARBELL SUPINATED GRIP BENT ROWS
4 X 8

BARBELL CURLS
4 X 8

BARBELL SHRUGS
4X 8

CIRCUIT STATIONS
​ROWING

ROPE CLIMBS OR SEATED ROPE CLIMB

BELLY SPRINTS

NEGATIVE PULL UPS - USE BOX IF NEEDED

HEAVY SLAM BALL OVER THE SHOULDER

PLANK

1 MIN ON - 30 SECOND REST

2 ROUNDS
0 Comments

MONDAY WORKOUT

11/15/2021

0 Comments

 
WARM UP
PVC MOBILITY
WALL TO WALL RUNS
30/30 X 3

​METCON 1
​8 A;TERNATING ARM KBELL SWINGS
​8 SQUAT THRUST
​EMOM- 5 MIN


EMPTY BARBELL WARM UP
3 POSITION STRETCH - 
15 SECONDS EACH POSITION

​3 POWER CLEANS

3 SQUAT CLEANS

3 PUSH JERKS

3 SPLIT JERKS


STRENGTH 
CLEAN AND JERK 
5X5
50-70%


METCON 2
​10 SIT UPS
​10 DUMBELL SNATCHES @ 35/50 - SCALE AS NEEDED
10 DUMBELL OH SQUATS ( 5 EA. ARM)

4 MIN ON - 1 MIN OFF
​3 ROUNDS

0 Comments

SATURDAY WORKOUT

11/12/2021

0 Comments

 
WARM UP
SWING KICKS
TOE TOUCHES
KNEE TUCKS
WINDMILLS
JOG IN PLACE
30 SEC EACH

​UPPERBODY
BATTLE ROPE
​FARMERS CARRY
TIRE STRIKES
​DUMBELL ALT. PRESS
RING ROWS

LOWERBODY
​AGILITY LADDER
BOX SQUATS
​TRIPLE BROAD JUMPS
JUMP ROPE
ALT JUMP LUNGES

CORE
FLUTTER KICKS
SCISSOR KICKS
HI HIPS
LEG TOSSES
FLOOR WIPERS
0 Comments

FRIDAY WORKOUT

11/12/2021

0 Comments

 
WARM UP
PVC MOBILITY
SHUTTLE RUNS
30/30X3

METCON 1
AGILITY LADDER
​SPRINT
LATERAL HI KNEES
2 IN 2 OUT
SINGLE LEG
SKIERS

1 MIN ON - 30 SEC REST X 1

EMPTY BAR WARM UP
3 POSITION STRETCH- CLEAN GRIP
​3 DEADLIFTS
​ 3 CLEANS
3 STRICT PRESS
3 PUSH PRESS

STRENGTH WORK 
PUSH PRESS OFF RACKS
 5 X 5
50-70%

METCON 2
50 DU'S OR 100 SINGLES
12 KBELL SWINGS
6 PULL UPS OR RING ROWS
12 RUSSIAN TWIST W/ KBELL

​

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

THURSDAY - VETERANS DAY WORKOUT

11/11/2021

0 Comments

 
WARM UP
PVC MOBILITY

SHUTTLE RUN
PUSH UPS
BROAD JUMPS
KBELL SWINGS
GOBLET SQUATS
KBELL G2OH
30/30 X 1

VETERANS DAY HERO WORKOUT
​"TOMMY MAC"
12 BURPEES
12 THRUSTERS 75/115
12 BURPEES
12 SNATCHES 75/115
12 BURPEES
12 JERKS 75/115
12 BURPEES
12 HANG SQUAT CLEANS 75/115
12 BURPEES
12 OVERHEAD SQUATS 75/115

2 ROUNDS FOR TIME

45 MIN TIME CAP

SCALE WEIGHTS AS NECESSARY
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    15 Atlantic Ave.
    South Yarmouth, MA
    ​02664

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​South Yarmouth, MA 02664

         

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  • Home
  • Programs & Pricing
    • Juniors Sports Conditioning
    • Striking / Fight Conditioning
  • Class Schedule
  • Daily Workouts
  • Events
    • Private Events
  • Store
  • About
    • Member Spotlight
    • Community
    • Testimonials
    • Photo Gallery
  • Contact Us