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

MONDAY WORKOUT

12/31/2018

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GW
10 SWING KICKS
10 ANCHORED SQUATS

METCON 1
25 WALL BALLS
25 BOX JUMPS / STEP OVERS
2 ROUNDS FOR TIME

STRENGTH WORK
FRONT SQUAT 
5 X 5 
55-75%

10 DEADLIFTS 95/135#
8 LATERAL BAR BURPEES
6 HANDSTAND PUSH UPS

12 MIN AMRAP
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SUNDAY WORKOUT

12/30/2018

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GW
PVC MOBILITY
JUMP ROPE 2 MIN

METCON 1 
BROAD JUMPS 20 SEC
SPIDERMAN PUSH UPS 20 SEC
REST 20 SEC

3 SETS

EMPTY BAR 
3 POS CLEAN
5 POWER CLEANS
5 SQUAT CLEANS
5 PUSH JERKS
5 SPLIT JERKS

STRENGTH WORK 
CLEAN AND JERK
5 X 5


METCON 2
50 JUMP ROPE SINGLES
25 SIT UPS
50 JUMP ROPE SINGLES
25 KBELL SWINGS

​4 ROUNDS FOR TIME
0 Comments

SATURDAY WORKOUT

12/29/2018

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GW
STRETCH
WALL TO WALL 30/30 X 3

UPPERBODY
3-2-1 PUSH UPS
​ISO CURLS
​REVERSE KBELL PRESSES
OH TRICEP DUMBELL EXTENSIONS
​BAND "FACEPULLS"

LOWERBODY
SANDBAG SQUATS

BOX STRADDLE JUMPS
​SQUAT THRUST TO BROAD JUMP
JUMP ROPE
LATERAL SHUTTLE RUNS

CORE
MED BALL MOUNTAIN CLIMBERS
MED BALL KNEE TUCKS
MED BALL RUSSIAN HALF TWIST
MED BALL HOLLOW HOLDS
​MED BALL 90 DEGREE CRUNCH
​
​
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THURSDAY WORKOUT

12/27/2018

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GW
SHUTTLE RUN 30/30 X 3
STRETCHES

SKILL WORK
AGILITY LADDER
 1 MIN ON - 30 SEC REST 
 5 ROUNDS

STRENGTH WORK
EMPTY BAR WARM UP
BACK SQUATS
5 X 5 
65-85%

METCON 
25 DU'S OR 50 SINGLES
10 HANG CLEANS 65/95#
10 SIT UPS

10 MIN AMRAP
0 Comments

MONDAY WORKOUT 1 CLASS 8AM -9AM

12/24/2018

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GW
10 JUMPING JACKS
10 AIR SQUATS
30 SECONDS MOUNTAIN CLIMBERS
30 SECONDS PLANK
STRETCH

12 DAYS OF CROSS-MAS
1 SPRINT
2 BURPEES
3 G2OH W/ BUMPER PLATE 25/45#
4 SPIDERMAN PUSH UPS
5 KBELL SWINGS 35/50#
6 AIR SQUATS
7 JACKNIVES
8 OH LUNGES W/ BUMPER PLATE
9 HR PUSH UPS
10 SIT UPS
11 BOX JUMPS 18/24"
12 WALL BALLS

45 MIN TIME CAP
0 Comments

SUNDAY WORKOUT

12/23/2018

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GENERAL WARM UP
DYNAMIC STRETCHES
WALL TO WALL RUNS - 30/30 X 3

METCON 1A
TIRE FLIPS
2 MIN ON - 1 MIN REST - DONE AS TEAMS

METCON 1B
TIRE STRIKES W/ HAMMER
20 SEC PER PERSON - 4 ROUNDS EACH 


STRENGTH WORK
EMPTY BAR
3POS- CLEAN
3-2-1-POWER
3-2-1 SQUAT

CLEANS
​60% X 3
65% X 3
​70% 3 X 3
80% X 5
60% X 10

METCON 2
50 WALL BALLS
50 DEADLIFTS 95/135#
50 LATERAL BAR BURPEES
​FOR TIME​
0 Comments

SATURDAY WORKOUT

12/22/2018

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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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THURSDAY WORKOUT

12/20/2018

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GW
10 PUSH UPS
PVC MOBILITY

METCON 1
INCH WORMS
BEAR CRAWLS
SIT UPS
30/30 X 2

STRENGTH WORK 
STRICT PRESS
5 X 6
60-80%

METCON 2
10 SQUAT  SNATCHES 65/95#
8 FRONT SQUATS ( SAME BAR )
6 T2B OR K2E

10 MIN AMRAP
0 Comments

TUESDAY WORKOUT

12/18/2018

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GW
PVC MOBILITY

METCON 1
SHUTTLE RUNS
30/30 X 3

STRENGTH WORK - KBELL
360
HIP TO SHOULDER RAISES
COSSACK SQUATS
OH SQUATS
T PLANK
40 / 20 X1

METCON 2
TEAM WORKOUT
PART 1...
HALF THE TEAM DOES 100 DU'S OR 200 SINGLES
WHILE THE OTHER HALF OF THE TEAM DOES 50 CLEANS 75/115# -55/ 95#
THEN TEAMMATES SWITCH AND DO SAME NUMBER OF REPS ,OPPOSITE MOVE
ONCE BOTH MOVES ARE DONE COMPLETELY..TEAMS MOVE ON TO PART 2

​
PART 2...
HALF THE TEAM DOES 50 LATERAL BAR BURPEES
WHILE THE OTHER HALF DOES 150 KBELL SWINGS 35/50# - 20/35#
THEN SWITCH


20 MIN TIME CAP
TO COMPLETE PARTS 1 AND 2 OR GET 
 AS MANY REPS AS POSSIBLE
IF A TEAM BEATS PART 1 AND 2 WITH TIME REMAINING … RE- START WORKOUT FOR ADDITIONAL REPS




0 Comments

MONDAY WORKOUT

12/17/2018

0 Comments

 
GW
30 SEC HANDSTAND HOLD OR PLANK
DYNAMIC STRECHES

METCON1
15 WALL BALLS 14/20#
20 WEIGHTED WALKING LUNGES 14/20#
2 ROUNDS FOR TIME

STRENGTH WORK
DEADLIFTS
5X5
60-80%

METCON 2
15 SQUAT THRUST 
10 SPIDERMAN PUSH UPS
2 WALL TO WALL RUNS

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

SUNDAY WORKOUT

12/16/2018

0 Comments

 
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

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 CLEANS
9 CLEANS

​FOR TIME​
0 Comments

SATURDAY WORKOUT

12/15/2018

0 Comments

 
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
ELEVATED DUMBELL RAISES
STANDING DUMBELL AROUND THE WORLDS
PULSATING DUMBELL CURLS
REVERSE DUMBELL FLYS

LOWERBODY
DEFECIT FORWARD 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
0 Comments

THURSDAY WORKOUT

12/13/2018

0 Comments

 
GW
10 ANCHORED SQUATS
10 WALL SCAP STRETCH
PVC MOBILITY

METCON 1 
10 BOX JUMPS
10 PUSH UPS
5 ROUNDS FOR TIME

STRENGTH WORK
HANG SNATCH TO 
OH SQUAT COMPLEX

PRACTICE 15 MIN TO BEST SET

METCON 2
20 DU'S OR 40 SINGLES
6 JACKNIVES

​EMOM- 10 MIN
0 Comments

TUESDAY WORKOUT

12/11/2018

0 Comments

 
GW
DYNAMIC STRETCHES

AGILITY LADDER
1 MIN ON-  30 SEC OFF
 5 ROUNDS

SKILL WORK
CLEAN AND JERK TECHNIQUE
​EMPTY BAR BUILD TO LIGHT  WEIGHT


METCON
​TEAM WORKOUT

1000M ROW
100 WALL BALLS
100 KBELL SWINGS
​100 PUSH PRESS RX 65/95 -  SCALE 55/75#
​100 OH WALKING LUNGES 15/25# BUMPER PLATE
100 CAL ROW

FOR TIME
​18 MIN TIME CAP TO FINISH OR GET AS MANY REPS AS POSSIBLE
0 Comments

MONDAY WORKOUT

12/10/2018

0 Comments

 
GW
30 SEC PLANK
DYNAMIC STRETCHES

METCON 1
INCH WORMS
DRAGON WALKS
DUCK WALKS
SUPERMAN PLANK

30/30 X 2

STRENGTH WORK
WEIGHTED GOOD MORNINGS
5 X 5 
START LIGHT

METCON 2
4 DEADLIFTS 95/135#
8 BURPEES TO PLATE

3 MIN ON - 1 MIN REST
​3 ROUNDS
0 Comments
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    ​02664

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Phase 2 Fitness Strength & Conditioning
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