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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  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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OPEN GYM FORMAT TODAY!!
COME IN AND WORK ON IMPROVING YOU SKILLS!! TAKE ADVANTAGE OF THE EXTRA PRACTICE TIME GANG!!! 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 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 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 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 2 330-530 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 OPEN GYM FORMAT TODAY
COME IN AND PRACTICE YOUR WEAKNESSES!!! 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 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 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 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 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 |
Phase 2 FitnessThe Evolution of Fitness Archives
January 2022
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