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Phase 2 Fitness | Yarmouth, MA
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Daily Workouts

HERO Workout Sunday 4/22

4/18/2018

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During our regular class time 8am Sunday, we will be completing the HERO workout "Gannon" in honor of fallen Yarmouth Police Officer Sean Gannon.

Please consider a small donation to his family in their time of need.  ​
www.gofundme.com/k9officerseangannon
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Push yourself, but scale as needed for during this important workout.  We hope to see as many Phase 2 members as possible on Sunday morning!
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WEDNESDAY PROGRAM

4/18/2018

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OPEN GYM FORMAT TODAY!!
​COME IN AND WORK ON IMPROVING YOU SKILLS!!
​TAKE ADVANTAGE OF THE EXTRA PRACTICE TIME GANG!!!
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TUESDAY WORKOUT

4/17/2018

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GENERAL WARM UP
​10 DEFECIT AIR SQUATS
​10 WALL SCAP STRETCHES
2 SETS FOLLOWED BY DYNAMIC STRETCHES

METCON 1
10 MED BALL CLEANS
​10 MED BALL G2OH
10 MED BALL FLOOR SLAMS
REST 30 SEC
3 SETS

EMPTY BAR 
3 POS- CLEAN
3 POWER CLEANS
3 SQUAT CLEANS

STRENGTH WORK
CLEAN COMPLEX
1 POWER CLEAN 
1 HANG POWER CLEAN
1 SQUAT CLEAN
​START AT 60% OF YOUR CLEAN 1RM

15 MIN TO BUILD UP TO BEST SET

METCON 2
25 DU'S
15 WALL BALLS
10 DEADLIFTS 135/185

​10 MIN AMRAP

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MONDAY WORKOUT

4/16/2018

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GENERAL WARM UP
PVC MOBILITY
HANDSTAND HOLDS
INCH WORMS
30/30 X 2

METCON 1
5 AIR SQUATS
5 BURPEES
1 RUN
REST 30 SEC

4 SETS

​EMPTY BAR 
3 POS - CLEAN GRIP
10 STRICT PRESS

STRENGTH WORK 
STRICT PRESS
60% X 10
65% X 8
70% X 6
75% X 4
80% X 2

METCON 2
15 KBELL SWINGS 35/50#
15 BOX JUMPS
15 SIT UPS

​4 ROUNDS FOR TIME




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SUNDAY WORKOUT

4/15/2018

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GENERAL WARM UP
PVC MOBILITY
​WALL TO WALL RUNS 30-30 X 3

​METCON 1
10 KBELL SWINGS
6 SQUAT THRUST

EMOM- 5 MIN

EMPTY BAR
3POS - CLEAN GRIP
3 POWER CLEANS
3 SQUAT CLEANS

SKILL / STRENGTH WORK - 
​HANG SQUAT CLEANS 
​USING PAUSES TO DEVELOP MORE CONTROL / POWER / STABILITY
15 MIN

METCON 2
ROPE CLIMBS
SANDBAG SPRINTS
TIRE STRIKES
TIRE FLIPS

30 - 30 
​3 ROUNDS

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SATURDAY WORKOUT

4/14/2018

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GENERAL WARM UP
JUMP ROPE 2 MIN
DYNAMIC STRETCHES

UPPERBODY
​PUSH UP TO T-PLANK
RING ROWS
KBELL RACK CARRIES
​KBELL FARMERS CARRIES
KBELL SNATCHES

LOWERBODY
LATERAL RESISTANCE BAND STEPS
​DOUBLE BOX JUMPS
BELLY SPRINTS
GOBLET SQUATS W/ 2 SEC PAUSE
ASSISTED PISTOLS

CORE
ROLL OUTS
​SIT UP PRESSES
PLANK TO TOE TOUCH
CANDLE STICKS
UP DOW'S

​40/20 X 2





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THURSDAY WORKOUT

4/12/2018

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330-530 CLASSES                                              
GENERAL WARM UP
DYNAMIC STRETCHES

​METCON  1                  
SHUTTLE RUN
WALL BALLS
BEAR CRAWLS
30/30 X 2

​STRENGTH WORK
FRONT SQUATS
60% X 3
65% X 3
70% 3 X 3
75 % 3 X 3
80 % X 5

METCON 2 
5 POWER CLEANS 65/95
5 PUSH PRESS
​6 C2B OR JUMP PULL UPS

9 MIN AMRAP
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WEDNESDAY SCHEDULE

4/11/2018

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OPEN GYM FORMAT TODAY 
​COME IN AND PRACTICE YOUR WEAKNESSES!!!
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TUESDAY WORKOUT

4/10/2018

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GENERAL WARM UP
10 JUMPING JACKS
10 AIR SQUATS
10 TOE TOUCHES
10 SWING KICKS
​10 STATIONARY DRAGON WALKS

STRETCHES

METCON 1
​STATIONARY ALT . LUNGES
MED BALL RDL WALL TOSS - " GRANNY TOSS"
30/30 X 3

​EMPTY BAR 
10 WEIGHTED GOOD MORNINGS
10 CONVENTIONAL DEADLIFTS
​
STRENGTH WORK
DEADLIFTS
​60% X 3
70 % X 3
​80%  3 X 3
85% X 5

​METCON 2
50 DU'S OR 100 JUMPROPE SINGLES
20 SPIDERMAN PUSH UPS
20 JACKNIFE SIT UPS

12 MIN AMRAP

​AT MINUTE NUMBER 3-6-9- AND 12
STOP AND DO 10 BURPEES
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MONDAY WORKOUT

4/8/2018

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

METCON 1
​10 SINGLE ARM KBELL SWINGS
​10 SQUAT THRUST
​EMOM- 5 MIN


EMPTY BAR
3 POS - CLEAN GRIP
​3 POWER CLEANS
3 SQUAT CLEAMS
3 PUSH JERKS
3 SPLIT JERKS


STRENGTH 
CLEAN AND JERK 
5X5
65-85%


METCON 2
​10 BOX JUMPS
​10 KBELL SNATCHES @ 35/50 - SCALE AS NEEDED
10 KBELL OH SQUATS ( 5 EA. ARM)

5 MIN ON - 1 MIN OFF
​2 ROUNDS




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WEDNESDAY OPEN GYM

4/4/2018

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OPEN GYM WORKOUT TODAY FROM 330 - 730 PM
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TUESDAY WORKOUT

4/3/2018

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GENERAL WARM UP
DYNAMIC STRETCHES
SHUTTLE RUNS 30/30 X 3

METCON 1
AGILITY LADDER
SPRINTS
2 IN 2 OUT
SCISSORS
​SKIERS
​MOVING PLANKS
1 MIN ON - 30 SEC OFF

STRENGTH ACCESSORY WORK W/ KBELLS
KBELL CLEANS
ALT BENT OVER ROWS
KBELL THRUSTERS
​SINGLE LEG RDL'S
RUSSIAN HALF TWIST
​40/20 X 2

TEAM METCON
1500M ROW
30 MED BALL RELAY RUNS
30 SHOULDER TO SHOULDER PASSES W/ 15/25LB PLATE
​30 BURPEES TO PLATE
30 DOMINO SIT UPS W/ 14LB MED BALL
1000M ROW

​FOR TIME
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MONDAY WORKOUT

4/2/2018

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GENERAL WARM UP
PVC MOBILITY


SQUAT THRUST
MOUNTAIN CLIMBERS
30/30 X 2 EACH


METCON 1
10 KBELL SWINGS
20 DU'S OR 40 SINGLES
EMOM - 5 MIN

​EMPTY BAR
3POS-SNATCH
​3POWER SNATCHES
3 SQUAT SNATCHES

BAR COMPLEX
1POWER SNATCH
1 HANG SNATCH
1 OH SQUAT
START AT 50%OF YOUR SNATCH 1RM
​BUILD TO YOUR BEST SET

METCON 2
5 PULL UPS OR RING ROWS
​10 AIR SQUATS
​15 HR PUSH UPS

​10 MIN AMRAP
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Sunday Workout

3/31/2018

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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


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    Phase 2 Fitness

    The Evolution of Fitness
    15 Atlantic Ave.
    South Yarmouth, MA
    ​02664

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