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5.23.19 Functional Fitness Strength and Conditioning training class

May 23rd, 2019

“Don’t wait for extraordinary opportunities. Seize common occasions and make them great.”
– Orison Sweet Marden

W/U:
Stations
Then
9 push ups
9 squat jumps
9 SB bent row
9 SB Good morning
9 SB SH2OH

Met Con:
“Choe”
35m AMRAP
Buy In: 9 man maker 35/20
11 Burpees
With remaining time
Fire Hydrant run
27 squats
9 HSPU or 9 Hand Release Push ups

Restoration:
Walking calf stretch
Lax ball shoulder scrub



5.22.19 Functional Fitness Strength and Conditioning training class

May 22nd, 2019

“Life is ten percent what happens to you and ninety percent how you respond to it.”
– Lou Holtz

W/U:
Stations
Then
30ft Frankenstein walk
30ft high knees
30ft fanny whackers
30ft inchworms
10 V-ups
10 push ups
30s jump rope

Met Con:
“Hey Buddy”
Buy In: building run
5 rounds
10 lunges ea leg
10 air squats
10 sit ups
8 burpees
CAsh out: building run

Restoration:
90/90 lying lateral quad stretch ea
Cobra pose



5.21.19 Functional Fitness Strength and Conditioning training class

May 21st, 2019

“Normal is not something to aspire to, it’s something to get away from.”
– Jodie Foster

W/U:
Stations
Then
Building jog
W/ empty or lightly loaded BB
6 DL
6 high pulls
6 hang power clean
6 SH2OH
6 burpees

Met Con:
“Abbate”
1 mile run
21 Clean N Jerk 155/105, 135/95, 115/85, 95/65
800m run
21 Clean N Jerk
1 mile run

Restoration:
Lax ball rhomboid release
Foam roll hamstrings



5.20.19 Functional Fitness Strength and Conditioning training class

May 20th, 2019

“Be yourself; everyone else is already taken.”
– Oscar Wilde

W/U:
Stations
Then
5 Unstable KB push ups – L
6 SB Good morning
7 SB SH2OH
8 squat jumps
9 SB Hang power clean
8 8 squat jumps
7 SB SH2OH
6 SB Good morning
5 Unstable KB Push ups – R

Strength complex:
Deadlift 4 sets of 8 reps
*after ea set
18 push ups
40 Du/120 singles
2m rest between rounds of the complex

Met Con:
“Red Horse”
10:17 AMRAP
9 Thrusters 95/65
22 Burpees
13 RKBS 80/62
500m ROw

Restoration:
Banded Hamstring stretch
Lax ball pec scrub



5.17.19 Functional Fitness Strength and Conditioning training class

May 17th, 2019

“Be anything but predictable.”

W/U:
Stations
Then 2 rounds
With empty or lightly loaded BB
6 deadlift
6 bent rows
6 hang power clean
6 front squat
6 shoulder to overhead
6 burpees

Olympic – Field Work
12m EMOM
A: 3 Power clean
3 front squats
3 Shoulder to overhead
B: 30ft Sandbag bear crawl

Met Con:
21-15-9
Med Ball clean
Hand Release Push ups
After round of “21” – 60s hollow rock hold
After round of “15” – 30/30s side plank hold
After round of “9” – 60 Superman hold

Restoration:
Lax ball trap scrub/release
Lying piriformis



5.16.19 Functional Fitness Strength and Conditioning training class

May 16th, 2019

“A lion is not concerned with the opinions of sheep.”

W/U:
Stations
Then 2 rounds
With KB
6 RDL ea leg
6 bent row
6 1/A RKBS ea
6 front rack squat ea
6 shoulder to overhead
6 burpees

Strength:
Front Squats
3 sets of 10 reps @# from May 6 on 90s mark
Then
Bent BB row
4 sets of 12 reps @# from 4/30 on 2m mark

Met Con:
“Emma”
Buy In: 15 Burpee o’er BB
Then 3 rounds
11 Push Jerk 135/95, 115/85, 95/65
33 sit ups
Cash out: 15 Burpee O’er BB

Restoration:
Quad release ea side
Cobra pose hold





Workout Of The Day

Location

16131 Gothard St Suite L
Huntington Beach, CA 92647


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Mission Statement

Purpose Gym in Huntington Beach, CA was founded with one clear goal: to help you to achieve yours. Learn More