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Phase 2 Fitness | Yarmouth, MA
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Daily Workouts

FRIDAY PROGRAM -BLACK DAY

3/27/2020

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GW
10 WALL SCAP STRETCHES
10 INCH WORMS
10 DRAGON WALKS
10 SCORPION STRETCHES
10 BRPOAD JUMPS
PVC MOBILITY


S1-UB
BARBELL STRICT HI PULLS
4 X 6

S2- UB
SUPINATED GRIP BENT ROWS
5 X 8

S3-LB/CORE/UB
FRONT SQUATS
5 X 5
50-70%

S4-LB/UB
HEAVY DUMBELL FARMERS CARRY
40 SECONDS ON 
20 SECOND REST

5 ROUNDS

S5-CORE CIRCUIT
​WEIGHTED  SIT UPS
LATERAL MOVING PLANKS
HOLLOW ROCKS
PARACHUTERS
GET UP SIT UPS
90 DEGREE MED BALL CRUNCHES

30 SECONDS ON
30 SECOND REST 

1 MIN REST AFTER ALL 6 STATIONS

2 ROUNDS
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THURSDAY PROGRAM -BLACK DAY

3/26/2020

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​GW
10 ANCHORED SQUATS
10 SWING KICKS
10 INCH WORMS
DYNAMIC STRETCHES

C1
BELLY SPRINTS 
BEAR CRAWLS
PLANK
30/30 X 3  EACH

C2
WALKING KBELL SWINGS
GOBLET SQUATS
MOUNTAIN CLIMBERS
30/30 X 3 EACH

C3
BOX STEP UPS 
SPIDERMAN PUSH UPS
HOLLOW ROCKS
30/30 X 3 EACH


C4 METCON
4 THRUSTERS
6 BURPEES
EMOM - 10 MIN

WEIGHT OPTIONS
ADV. 75/115
INT 65/95
​BEG 55/75
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TUESDAY PROGRAM - RED DAY

3/24/2020

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GW
10 JUMPING JACKS
10 PLYO JUMPS
10 BROAD JUMPS
10 DEFECIT SQUATS
10 PUSH UPS TO T-PLANK

C1-SPEED
JUMP ROPE - 30 SECONDS
SQUAT THRUST - 30 SECONDS
REST 30 SECONDS
5 ROUNDS

C2-MC
METCON 1
15 KBELL SUMO HI PULLS
10 AIR SQUATS
5 SITUPS

8 MIN CONTINOUS ROUNDS - 2 MIN REST

C3-MC
METCON 2
RUN 1 MIN
ROW 1 MIN
ROPE CLIMB 1 MIN
REST 1 MIN

3 ROUNDS

C4-POWER
​CIRCUIT
BATTLE ROPE
MED BALL SLAMS
KBELL SNATCH WITH 3 SECOND PAUSE AT TOP

40 SECONDS ON - 20 SECOND REST 
1 MIN REST AFTER ALL  MOVEMENTS
 
5 ROUNDS
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MONDAY PROGRAM

3/23/2020

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WARM UP
1 MIN ROW- 2 SETS
10 AIR SQUATS
10 ALT LUNGES
10 PUSH UPS
10 SWING KICKS
10 DRAGON WALKS
10 SCORPION KICKS
PVC MOBILITY

S1-UB
LANDMINE SINGLE ARM PRESSES
 (SPLIT STANCE)
4 X 8 EACH ARM

S2-LB/CORE/UB
BACK SQUATS
5 X 5 
50-70%

S3-UB
PRACTICE SNATCHES
10 MINUTES
WORK UP TO NO MORE THEN 70%

S4-LB
WEIGHTED ALTERNATING LUNGES W/ KBELLS (FARMERS CARRY GRIP)
5 X 6 EACH LEG

S5-CORE
​WEIGHTED RUSSIAN TWIST
WEIGHTED HOLLOW HOLDS
40-20 X 3 EACH

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SATURDAY PROGRAM -RED DAY

3/21/2020

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​GW
STRETCH
WALL TO WALL 30/30 X 3

UPPERBODY
BATTLE ROPE
​REVERSE KBELL CLEAN AND PRESS
3-2-1 PUSH UPS
KBELL ALT BENT OVER ROWS​
BUMPER PLATE STANDING SQUEEZE PRESS
​


LOWERBODY

TRIPPLE BOUND BROAD JUMP
WEIGHTED SPRINTS
WEIGHTED OH WALKING LUNGES
SKATERS
BOX STEP UPS



CORE
FLUTTER KICKS
SCISSOR KICKS
HI HIPS
LEG TOSSES
FLOOR WIPERS

​40/20 X 2 EACH
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FRIDAY PROGRAM - BLACK DAY

3/20/2020

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​GW
10 SWING KICKS
10 AIR SQUATS
10 PLYO JUMPS
PLANK 30 SECONDS
PVC MOBILITY
EMPTY BAR - 3 POSITION STRETCH

S1
FRONT SQUATS
5 X 5 
50-70%

S2
BARBELL BENT ROWS
4 X 8

S3
KBELL FRONT RACK BOX STEP UPS
4 X 8 STEPS

S4
KBELL FARMERS CARRY DEFECIT LUNGES
( FRONT FOOT ELEVATED ON BUMPER PLATES,  REAR FOOT ON GROUND)
4 X 8 EACH LEG

S5 CORE
HANGING L- RAISES ( SCALE IS WEIGHTED JACKNIVES)
MOVING PLANK
PARACHUTERS
​30/30 X 3 EACH
0 Comments

THURSDAY PROGRAM -RED DAY

3/19/2020

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​THROWBACK THURSDAY
GENERAL WARM UP
STRETCH 
10 INCH WORMS
10 WALL SCAP STRETCH
10 SWING KICKS
10 AIR SQUATS

METCON 1A
KBELL SWINGS
SHUTTLE RUN
30/30 X 3

​METCON 1B
BEAR CRAWLS
BROAD JUMPS
30/30 X 3

TEAM WORKOUT
2000 M ROW
50 SYNC PUSH UPS
50 MED BALL DOMINO SIT UPS
50 SYNC SQUAT THRUST
​50 SYNC SHOULDER TO SHOULDER PLATE PASSOVERS WITH 10# PLATE
FINISH WITH
200 M RELAY RUN

(WHEN LAST TEAMMATE TOUCHES WALL, THATS WHEN TIME IS STOPPED)

​*IF RAINING.. FINISH WITH 35 MED BALL RELAY RUNS 14# BALL* 
( 4 SQUARE DISTANCE)

​FOR TIME
40 MIN TIME CAP
0 Comments

WEDNESDAY PROGRAM - RED DAY

3/18/2020

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GW
ROW 1 MIN - 3 ROUNDS
DYNAMIC STRECHES


C1-POWER
BATTLE ROPE
ALTERNATING ARMS
DOUBLE ARMS
LATERAL JUMPS
30/30 X 2


C2-MC
10 BOX STRADDLE JUMPS
10 MOUNTAIN CLIMBERS
10 G2OH W BUMPER PLATE

3 MIN ON - 1 MIN REST
4 ROUNDS

C3 - AGILITY 
CONE DRILLS

TRIPPLE JUMPS
FORWARD TO REVERSE RUNS
"BOX " SHUFFLE TO CONE TOUCH

40 SECONDS ON - 20 SECOND REST
4 ROUNDS
1 MIN REST BETWEEN ROUNDS

C4-CORE
LATERAL MED BALL WALL TOSSES
MED BALL CATCHERS DRILL
MED BALL PLANK
30/30 X 3
0 Comments

TUESDAY PROGRAM -BLACK DAY

3/17/2020

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GW
10 SWING KICKS
10 WALL SCAP STRETCH
10 DRAGON WALKS 
10 PUSH UPS
PVC MOBILITY
EMPTY BAR 3 POSITION STRETCH
5 DEADLIFTS
5 JUMP HI PULLS FROM ABOVE THE KNEE
5 HANG POWER CLEANS
5 POWER CLEANS FROM MID SHIN

S1
DEADLIFTS
5 X 5
50-70%

S2 
POWER CLEANS
5 X 5 
50-70%

S3
BAR COMPLEX
1HANG CLEAN TO PUSH PRESS "TRIPPLE" 
DO  THIS SEQUENCE 2 SETS IN A ROW BEFORE PUTTING BAR DOWN
REST 10 SECONDS THEN REPEAT 5 MORE TIMES - RESTING BETWEEN EACH SET
START AT 50% OF PUSH PRESS 1 RM

S4
KBELL FRONT RACK SQUATS
4 X 8

S5 CORE
GET UP SIT UPS
​4 X 6 EACH SIDE
0 Comments

MONDAY PROGRAM - RED DAY

3/16/2020

0 Comments

 
GW
10 SWING KICKS
10 AIR SQUATS
10 INCH WORMS
DYNAMIC STRETCHES

C1- PLYOMETRICS
SQUAT THRUST TO BROAD JUMP
30/30 X 3

C2 - AGILITY - LADDER DRILLS
REVERSE ICKY
2 FOOT SKIERS
1 IN 1 OUT 
WALKING PLANKS
LATERAL HI KNEES
1 MIN ON - 30 SECONDS OFF

C3 - METCON 1
10 BURPEE BOX STEP OVERS
10 ALTERNATING DUMBELL SNATCHES - CHOOSE HEAVIEST WEIGHT

7 MIN CONTINUOUS ROUNDS FOR WORK

(2 MIN REST) 

C4 - METCON 2
10 HR PUSH UPS
10 DUMBELL WALKING LUNGES - WEIGHT ON CHEST - SAME WEIGHT AS C3 

7 MIN CONTINUOUS ROUNDS FOR WORK​

( 2 MIN REST)

C5 - METCON 3
10 SIT UPS
10 DUMBELL CLEAN AND PRESS ( 5 EA. ARM - DOESN'T HAVE TO BE ALTERNATING)

7 MIN CONTINUOUS ROUNDS FOR WORK
 


0 Comments

SATURDAY PROGRAM -RED DAY

3/14/2020

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 - 1,2,3 PAUSE REPEAT
NEGATIVE RING ROWS
BUMPER PLATE PRESSES
BUMPER PLATE BENT ROWS
BUMPER PLATE STANDING TRUCK DRIVERS

​
LOWERBODY
AROUND THE CLOCK  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)

​​
0 Comments

FRIDAY PROGRAM -BLACK DAY

3/13/2020

0 Comments

 
​C1
KBELL SINGLE ARM SWINGS
4 X 8 EACH SIDE


C2
KBELL SINGLE ARM SQUATS
4 X 8 EACH SIDE


C3
KBELL SINGLE ARM PLANK AND PULL
4 X 8 EACH SIDE


C4
KBELL CROSSOVER CLEANS
4 X 8 EACH ARM


C5
CORE
KBELL SINGLE ARM HOLLOW HOLD
KBELL JACKNIVES
KBELL KNEE TUCKS

40/20 X 3
0 Comments

THURSDAY PROGRAM -RED DAY

3/12/2020

0 Comments

 
​GW
10 SWING KICKS
10 AIR SQUATS
10 PUSH UPS
DYNAMIC STRETCHES
SHUTTLE RUNS 30/30 X 3


C1- AGILITY
LATERAL HI KNEES OVER CONES
LEFT AND RIGHT 30/30 X 3


C2-SPEED
FAST FEET STOP AND GO RUNS
(USE CONES AS STOPPING POINTS)
30/30 X 3


C3-MC
15 WEIGHTED BOX STEP UPS 35/50#
15 KBELL SUMO HI PULLS 35/50#
15 SIT UPS

15 MIN - CONTINUOUS ROUNDS

REST 3 MIN


C4-MC
25 DU'S OR 50 SINGLES
7 SQUAT THRUST

EMOM - 10 
0 Comments

WEDNESDAY PROGRAM - BLACK DAY

3/11/2020

0 Comments

 
​GW
10 JUMPING JACKS
10 SWING KICKS
10 AIR SQUATS
DYNAMIC STRETCHES


S1
LANDMINE SINGLE ARM PRESS
4 X 8 EACH SIDE

S2
ROTATING LANDMINES
4X 8 EACH SIDE


S3
LANDMINE SINGLE ARM HI PULLS
4 X 8 EACH SIDE


S4
LANDMINE SQUAT TO TWO HAND PRESS
4 X 8

S5
LANDMINE STATIC PRESS W/ KNEE LIFTS
4 X 8
0 Comments

TUESDAY PROGRAM -RED DAY

3/10/2020

0 Comments

 
​GW
10 WALL SCAP STRETCH
10 INCH WORMS
10 PLYO JUMPS
DYNAMIC STRETCHES
BELLY SPRINTS 30/30 X 3


C1
30 DU'S OR 60 SINGLES
10 T2B OR K2E ( SCALE IS JACKNIVE SIT UPS)
8 SNATCHES 55/75#
6 LATERAL BAR BURPEES

 7 MIN ON - 1 MIN REST

2 ROUNDS


C2
30 KBELL SWINGS 35/50#
10 HANDSTAND PUSH UPS ( SCALE IS HR PUSH UPS)
8 SQUAT CLEANS 55/75#
6 WEIGHTED BROAD JUMPS

7 MIN ON - 1 MIN REST

2 ROUNDS


C3
TEAM ROW - MAX CALORIES
8 MIN
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    ​02664

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Phase 2 Fitness Strength & Conditioning
15 Atlantic Ave.
​South Yarmouth, MA 02664

         

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