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Phase 2 Fitness | Yarmouth, MA
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Daily Workouts

TUESDAY WORKOUT

12/31/2019

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GW
10 SWING KICKS
10 ANCHORED SQUATS
10 PLYO JUMPS
10 PUSH UPS
PVC MOBILITY


METCON 
20 KBELL SWINGS
20 BOX  STEP OVERS
2 ROUNDS
5 MIN TIME CAP



CORE STRENGTH WORK- USING MED BALL
WEIGHTED FLUTTER KICKS
MED BALL MOUNTAIN CLIMBERS
WEIGHTED SIT UPS
30/30 X 3

REST AFTER ALL 3 SETS


PARTNER WORKOUT - 2 BARS PER TEAM, PARTNERS MUST CHOOSE SAME WEIGHT TO WORK WITH
20 DEADLIFTS 95/135#

20 LATERAL BAR BURPEES
2O OH SQUATS 45/65
20 SIT UPS

20 MIN AMRAP

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MONDAY WORKOUT

12/30/2019

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GW

10 WALL SCAP STRETCHES

DYNAMIC STRETCH

WARM UP
JUMPING JACKS
TOE TOUCHES
INVERTED PLANK
30/30 x2

STRENGTH WORK
BENT ROW
4x8

SINGLE LEG RDL’S W/KB
4x6

CONDITIONING

10 WALL BALLS
8 ALT. JACKKNIVES
4 HR PUSH-UPS
10 MIN AMRAP
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SUNDAY WORKOUT

12/29/2019

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GW
10 INCH WORMS
10 SWING KICKS
10 ANCHORED SQUATS
​10 PUSH UPS

​DYNAMIC STRETCHES

METCON 1
​6 BURPEE BOX JUMP OVERS
EMOM- 6 MIN

STRENGTH WORK
10 WEIGHTED GOOD MORNINGS
10 RDL'S
10 CONVENTIONAL DEADLIFTS

DEADLIFTS 
5 X 5
60-80%

METCON 2
200M RUN - REPLACE WITH ROW IF RAINING
18 ALTERNATING DUMBELL SNATCHES 35/50 lbs
12  ALT. LUNGES
18 SIT UPS

12 MIN AMRAP
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Saturday Workout

12/28/2019

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GW
STRETCH
SHUTTLE RUN 20 SEC
BROAD JUMP 20 SEC
PLANK 20 SEC 
REST 20 SEC

3 SETS

UPPERBODY
WALKING PUSH UPS
NEG. RING ROWS
KBELL SPLIT CARRIES
DUMBELL FOREARM CURLS
DUMBELL FRONT/ LATERAL RAISES

LOWERBODY
SINGLE LEG LATERAL CONE JUMPS
AGILITY LADDER SCISSOR JUMPS
BOX SEATED PLYO JUMPS W/ MED BALL
WEIGHTED WALKING LUNGES
STATIC HELD SQUAT W/ BAND

CORE
ALT. HOLLOW JACKNIVES
WEIGHTED T-PLANK
WEIGHTED SIDE BENDS
SINGLE ARM WEIGHTED PLANK W/ LEG RAISE
CATAPULT SIT UPS W/ PARTNER
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THURSDAY WORKOUT

12/26/2019

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GW
DYNAMIC STRETCH
AGILITY LADDER

SPRINT
SINGLE LEG
WALKING PLANK
DOUBLE JUMP SQUAT
ICKY

STRENGTH WORK

PUSH PRESS
5x6
55-75%

CONDITIONING

25 DU’S OR 50 SINGLES
15 MEDBALL SQUAT THRUSTS
10 TEMPO WEIGHTED AIR SQUATS (3 SEC)
5 MINS ON 1 MIN REST
2 ROUND AMRAP
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TUESDAY WORKOUT

12/24/2019

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12 DAYS OF XMAS WORKOUT
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MONDAY WORKOUT

12/23/2019

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GW
10 SWINGS KICKS
10 ANCHORED SQUATS

DYNAMIC STRETCH

WARM UP
PLYO JUMPS
TOE TOUCHES
HOLLOW HOLD
REST

20 SEC EA. x3

EMPTY BAR
5 RDL’S
5 CONVENTIONAL DEADLIFTS
5 WEIGHTED GOOD MORNINGS
5 BACK SQUATS

STRENGTH WORK
BACK SQUATS W/ 3 SEC PAUSE @ TOP AND BOTTOM
5x4
START @ 50%


CONDITIONING
4 HANG POWER CLEANS
8 MEDBALL SLAMS
10 MIN EMOM
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SUNDAY WORKOUT

12/22/2019

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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

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
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SATURDAY WORKOUT

12/21/2019

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GW
STRETCH
AGILITY LADDER

UPPERBODY W/ MED BALL
G2OH
TRICEP EXTENSIONS
PUSH UPS
SLAMS
SQUEEZE PRESS

LOWERBODY
TOE TAPS
SQUAT TOUCHES
JUMP LUNGE TOUCHES
SQUATS
PLYO JUMPS

CORE
90 DEGREE CRUNCH
RUSSIAN 1/2 TWIST
HOLLOW TOSS
MOUNTAIN CLIMBERS
WEIGHTED SCISSORS

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

12/19/2019

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MYSTERY PARTNER WORKOUT
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WEDNESDAY 730 AM WORKOUT

12/18/2019

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GW
DYNAMIC STRETCHES

CONDITIONING 1
HI KNEES IN PLACE
UP DOWNS ON BUMPERS
SQUAT TOUCHES ON BUMPERS
TOE TAPS ON BUMPERS
PLANK W/ SHOULDER TAPS

30/30 x2

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

SPLIT STANCE REVERSE GRIP PRESS W/KBELL
4x8 EA ARM

CONDITIONING 2
5 MED BALL SQUAT JUMPS
5 MED BALL SLAMS
​1 RUN WALL TO WALL W/ MED BALL
12 MIN EMOM
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TUESDAY WORKOUT

12/17/2019

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GW
DYNAMIC STRETCHES

WARM UP
LATERAL SHUTTLE RUN
BROAD JUMPS
STATIC SQUAT HOLD
INVERTED PLANK( FEET ON WALL) OR REG. PLANK

30/30 x2
​
CORE
JACKNIVES
MOUNTAIN CLIMBERS
SCISSOR KICKS
T-PLANK
40/20 x2
W/ 1 MIN REST BETWEEN SETS

CONDITIONING
10 BURPEES
8 KBELL SWINGS 35/50#
6 WEIGHTED ALT LUNGES ( SAME KBELL)
4 PULL UPS OR RING ROWS

​6 ROUNDS FOR TIME
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MONDAY WORKOUT

12/16/2019

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GW
10 SWING KICKS
DYNAMIC STRETCH

WARM UP
10 JUMPING JACKS
10 INCH WORMS
30 SECOND PLANK
4 ROUNDS


STRENGTH WORK
GET UP SIT UPS
4x8 EA ARM


CONDITIONING
“THE CHIEF”
3 POWER CLEANS 95/135
6 PUSH UPS
9 AIR SQUATS
3 MINS ON 1 MIN REST

5 ROUNDS
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SUNDAY WORKOUT

12/15/2019

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GW
10 ANCHORED SQUATS
DYNAMIC STRETCHES

WARM UP
BATTLE ROPE
PLYO JUMP
PLANK
40/20 X 2

STRENGTH WORK
WEIGHTED BOX SQUATS IN FRONT RACK
​W/ KBELLS

4 X 10 

CONDITIONING
10 PUSH PRESS 65/95
10 MED BALL SLAMS
10 WEIGHTED JACKNIVES
2 RUNS WALL TO WALL

​12 MIN AMRAP
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SATURDAY WORKOUT

12/14/2019

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GW
STRETCH
AGILITY LADDER 
1 MIN ON- 30 SEC REST 
5 ROUNDS

UPPERBODY
WALKING PUSH UPS
KBELL ALT . BENT ROWS
MED BALL CHEST PASS AGAINST WALL
SEATED ROPE CLIMBS
STANDING TRUCK DRIVERS

LOWER BODY
BROAD JUMPS 2-1
BUMPER PLATE IN & OUTS
BAG DRAG
BUMPER PLATE OH SQUAT
JACK SQUATS

CORE
KBELL 360'S
KBELL PLANK AND PULL
SPLIT STANCE 1/2 TWIST W/ KBELL
SIT UP PRESS W/ KBELL
MARCHING PLANKS

40 SECONDS ON- 20 SECOND REST
​2 ROUNDS
1 MIN REST BETWEEN ROUNDS
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    15 Atlantic Ave.
    South Yarmouth, MA
    ​02664

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15 Atlantic Ave.
​South Yarmouth, MA 02664

         

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