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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
  • Store
  • About
    • Member Spotlight
    • Community
    • Testimonials
    • Photo Gallery
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Daily Workouts

THURSDAY WORKOUT

12/30/2021

0 Comments

 
WARM UP
STRETCH
JUMPING JACKS
SWING KICKS
DRAGON WALKS
SHOULDER TAPS
HOLLOW ROCKS
30 SEC EACH

AGILITY LADDER
SPRINTS
HOP SCOTCH
SCISSOR JUMPS
SKIERS
LATERAL HI KNEES

40/20 X 1

STRENGTH WORK
KBELL REVERSE GRIP SPLIT STANCE PRESS
4 X 8 EACH ARM

POWER CLEANS W/ 3 SEC PAUSE EACH CATCH
5 X 5
 ( SHOULD NOT BE STANDING UPRIGHT DURING PAUSE)

SPLIT JERKS
5 X 5 
EITHER EMPTY BAR OR LIGHT WEIGHT

CONDITIONING
​8 GOBLET SQUATS
6 KBELL FACING BURPEES
8 SIT UPS

3 MIN ON - 1 MIN REST 
3 ROUNDS
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WEDNESDAY WORKOUT

12/29/2021

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WARM UP
AIR SQUATS
LATERAL LINE TOUCH
HEEL KICKS
KNEE TUCKS
DRAGON WALKS
30 SEC EA X 2
30 SEC REST

CIRCUIT 1
2 AIR SQUATS INTO 2 PLYO JUMPS

UP DOWN PLANKS

2 BROAD JUMPS/ 2 STEPS BACK

SQUAT THRUST TO STAR PLANK

FLUTTER KICKS

40/20 x 2


CIRCUIT 2
LADDER -DOUBLE HOP TO SQUAT

ALT. T-PLANKS

MOUNTAIN CLIMBERS

LADDER - SKIERS

SIT UPS

40/20 x 2

CIRCUIT 3
​JUMPING JACKS

MARCHING PLANK

STATIC SQUAT

UP/DOWNS- FEET ON BUMPER PLATE

BURPEE  TO  JUMP KNEE TUCK

40/20 X 2
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TUESDAY WORKOUT

12/28/2021

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WARM UP
STRETCH
SWING KICKS
INCH WORMS
RUN IN PLACE
PLYO JUMPS
PLANK
30 SEC EACH

STRENGTH WORK
RDL'S
4 X 8

DEADLIFTS
5 X 5 

CONDITIONING
​150 SINGLE UNDERS
20 WALL BALLS 14/20#
20 KBELL SWINGS 35/45#
20 THRUSTERS 65/95#
150 SINGLE UNDERS
15 WALL BALLS
15 KBELL SWINGS
15 THRUSTERS
150 SINGLE UNDERS
10 WALL BALLS
10 KBELL SWINGS
10 THRUSTERS

20 MIN AMRAP

0 Comments

MONDAY WORKOUT

12/27/2021

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WARM UP
DYNAMIC STRETCHES
JUMPING JACKS
KNEE TUCKS
MOUNTAIN CLIMBERS
ALT . PUSH UP TO T-PLANK
HOLLOW ROCKS
30 SECONDS EACH

STRENGTH WORK
HANG CLEANS
5 X 5

FRONT SQUATS 
5 X 5 

CONDITIONING
​6 DEVIL'S PRESSES 
( CHOOSE DUMBELL WEIGHT)

6 PISTOLS OR ASSISTED PISTOLS 
(USING A BOX)

6 SIT UPS



7 MIN ON - 1 MIN REST BUT ....
(1 MIN REST IS HOLDING A PLANK)

2 ROUNDS



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THURSDAY WORKOUT

12/23/2021

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WARM UP
PVC MOBILITY
10 AIR SQUATS
10 SWING KICKS
10 PUSH UPS
10 KBELL SWINGS
2 ROUNDS

STRENGTH
SINGLE KBELL/SINGLE ARM FRONT RACK SQUATS WITH 3 SEC PAUSE AT BOTTOM OF EACH REP
3  X 4 EACH ARM

WEIGHTED ALT. LUNGES W/ DUMBELLS LOCKED OUT OVERHEAD - 
(SAME HAND/ SAME LEG)
4 X 8
( 4 EACH LEG )

COSSACK SQUATS W/ KBELL
3 X 6 ( EA. SIDE )

METCON
​10 KBELL SWINGS 35/45#
10  SIT UPS
10 SLAM BALL OVER THE SHOULDER TOSSES 
10 POWER CLEANS @ 75/115#

5 MIN ON - 1 MIN REST 
3 ROUNDS
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WEDNESDAY WORKOUT

12/22/2021

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WARM UP
STRETCH
JUMPING JACKS
KNEE TUCKS
SWING KICKS
DRAGON WALKS
PLANK
30 SEC EACH

UPPER BODY
HR PUSH UPS
BUMPER PLATE G2OH
BUMPER PLATE OH TRICEP EXTENSION
BUMPER PLATE BENT ROWS
DUMBELL CLEANS

LOWERBODY

LATERAL LINE TOUCHES
WEIGHTED BROAD JUMPS
STATIC SQUAT
LADDER SPRINT
LADDER ICKY

CORE
SINGLE ARM WEIGHTED HOLLOW HOLDS
PLANK W/ DUMBELL SLIDE
WEIGHTED SIT UPS
WEIGHTED RUSSIAN TWIST
MARCHING PLANKS

40/20 X 2
​1 MIN REST BETWEEN

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TUESDAY WORKOUT

12/21/2021

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WARM UP
PVC MOBILITY
SHUTTLE RUN 30/30 X 3

STRENGTH
LANDMINE SINGLE ARM PRESS
4X8 EACH SIDE

ROTATING LANDMINES
4 X 12 ( SIDE TO SIDE EQUALS 1)

LANDMINE SQUAT PRESS
4 X 8

CONDITIONING
​12 BOX STEP UPS
12 ALT DUMBBELL SNATCHES 25/35#
6 SPIDER-MAN PUSH UPS
4 HANDSTAND PUSH UPS OR 2 WALL WALKS OR 30 SEC PLANK
10 MIN AMRAP
0 Comments

MONDAY WORKOUT

12/20/2021

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WARM UP
PVC MOBILITY
JUMPING JACKS
SWING KICKS
TOE TOUCHES
KNEE TUCKS
PLANK
30 SEC EACH 
1 ROUND

STRENGTH
DEADLIFTS
5 X 5 
55-75%

BARBELL BENT ROWS
4 X 8

BARBELL SHRUGS
4 X 8

CONDITIONING
​8 PUSH PRESS 65/95#
6 LATERAL BAR BURPEES
4 AIR SQUATS

3 MINS ON 1 MIN REST
3 ROUND AMRAP
0 Comments

SATURDAY WORKOUT

12/18/2021

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WARM UP
DYNAMIC STRETCHES
SHUTTLE RUNS
BEAR CRAWLS
PLANK
30/30 X 1

​UPPERBODY
WALK OUT PUSH UPS

STANDING TRUCK DRIVERS W/ BUMPER PLATE

DUMBELL HAMMER CURLS

STANDING DUMBELL FLYS

DUMBELL RENEGADE ROWS

40/20 X 2
1 MIN REST BETWEEN ROUNDS

LOWERBODY
SQUAT JUMPS

UP /DOWN'S ON BUMPER PLATE 
( FAST FEET)

LATERAL HI -KNEES
 ( IN SQUARE , RED LINE TO RED LINE )

AGILITY LADDER SPRINTS

AGILITY LADDER2 IN 2 OUT

40/20 X 2

1 MIN REST BETWEEN ROUNDS 

CORE
​SUPERMAN PLANK
( LIFT ONE ARM AT A TIME WITH 2 COUNT)

DOUBLE LEG RAISES OVER  A CONE
( SITTING DOWN, LEANING BACK, HANDS BEHIND YOU ON FLOOR)

 MOVING PLANKS
( 2 STEPS LEFT- 2 STEPS RIGHT)

​WEIGHTED HOLLOW ROCKS W/MED BALL

PARACHUTERS

40/20 X 2
1 MIN REST BETWEEN ROUNDS

0 Comments

FRIDAY WORKOUT

12/17/2021

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WARM UP
PVC MOBILITY
SWING KICKS
TOE TOUCHES
PLYO JUMPS
DRAGON WALKS
HOLLOW ROCKS
30/30 X 1

STRENGTH WORK
CLEANS
5 X 5 
55-75%

WEIGHTED ALTERNATING LUNGES
4 X 10 -5 EACH LEG
USE ONE KBELL

WEIGHTEDT-PLANKS
LIGHT DUMBELL
40/20 X 3
( SWITCH SIDES AT 20 SECONDS)

METCON
​25 JUMP ROPE SINGLES
15 AIR SQUATS
10 ALT . DUMBELL SNATCHES
5 SQUAT THRUST

3 MIN ON - 1 MIN REST
3 RDS
0 Comments

THURSDAY WORKOUT

12/16/2021

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WARM UP
PVC MOBILITY
SHUTTLE RUN
BEAR CRAWLS
DRAGON WALKS
PLANK

30/30 x2

​STRENGTH WORK
BACK SQUATS
5x5
60-80%

HAMMER CURLS
4 X 8

CONDITIONING
4 PUSH PRESS 65/95
4 LATERAL BAR BURPEES
6 MIN EMOM

—2 MIN REST--

8 SLAMBALL SLAMS

8 SIT UPS

6 MIN EMOM
0 Comments

WEDNESDAY WORKOUT

12/15/2021

0 Comments

 
WARM UP
​DYNAMIC STRETCHES
WALL TO WALL 
SHUTTLE RUN
30/30 X 2


UPPER BODY
MED BALL FLOOR SLAMS
​MED BALL PUSH UPS
MED BALL SQUAT PRESS
MED BALL G2OH
MED BALL TRICEP EXTENSIONS

LOWER BODY
MED BALL TOE TAPS
MED BALL SQUATS
MED BALL WALKING OH LUNGES
​MED BALL PLYO JUMPS
​MED BALL SPRINTS


CORE
MED BALL RUSSIAN TWIST
MED BALL PLANK
MED BALL 90 DEGREE CRUNCG
MED BALL SIT UP PRESSES
MED BALL HOLLOW TOSSES

40/20 X 2
 1 MIN REST BETWEEN ROUNDS
0 Comments

TUESDAY WORKOUT

12/14/2021

0 Comments

 
WARM UP
PVC MOBILITY
BATTLE ROPE
MOUNTAIN CLIMBERS
JUMPING JACKS
HOLLOW ROCKS
30/30 X 2

​STRENGTH WORK
SINGLE LEG WEIGHTED BOX STEP UPS
CARRYING 1 KBELL - BACK LEG STAYS OFF BOX
4 X 10 EA. LEG

GET UP SIT UPS
3 X 6 EA. ARM

CONDITIONING
10 POWER CLEANS 65/95
10 MED BALL SLAMS
10 WEIGHTED JACKNIVES
2 RUNS WALL TO WALL

​12 MIN AMRAP
0 Comments

MONDAY WORKOUT

12/13/2021

0 Comments

 
WARM UP
DYNAMIC STRETCHES

AGILITY LADDER
SPRINT
2 IN 2 OUT
SCISSORS
ICKY
1 MIN ON - 30 SEC OFF
1 ROUND

STRENGTH
PUSH PRESS
55-75%
3 SECOND PAUSES AT TOP

BARBELL BENT ROWS
4 X 8

BARBELL SHRUGS
4 X 8

METCON
​DEADLIFTS 135/ 185#
SIT UPS
ASCENDING LADDER
2-4-6-8-10-12-14 - ETC.....

10 MIN AMRAP
0 Comments

SATURDAY WORKOUT

12/11/2021

0 Comments

 
WARM UP
STRETCH
JUMPROPE 1 MIN ON - 30 SEC OFF
2 ROUNDS

STATIONS
BOX JUMPS PULL UPS
WIDE / NARROW PUSH UPS
MED BALL WALL TOSS
TIRE FLIPS
SUPERMAN PLANK

BATTLE ROPE
BURPEE TO PLATE
HOLLOW TOSSES
DUMBELL SNATCHES
PLYO JUMPS

2 FOR/ 1 REV . BROAD JUMPS
MOVING PLANKS
CATCHERS DRILL
KBELL HALO'S
MOUNTAIN CLIMBERS

​40/20 X 2

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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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  • 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