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Train with a purpose at Purpose Gym in Huntington Beach

8.22.19 Functional Fitness Strength and Conditioning training class

August 22nd, 2019

“I already know what giving up feels like. I want to see what happens if I don’t.”

W/U:
5 slow pace mtn climber w/T-spine reach ea
8 down dog to cobra pose
8 superman
1 box jump
8 KB/DB snatch total
1 box jump
1 pass weight plate agility ladder
1 box jump
4 box elevated single leg squats
1 box jump
Fence jog

Hybrid S/C: 12m EMOM
A: 40s Box Step ups DB/KB suitcase
B: 10 DB/KB snatch – L 60/45, 50/35, 40/20
C: 30s DU/DU practice/Singles
D: 10 DB/KB snatch – R

Met Con:
18m ARMAP
Buy In: part of AMRAP
N: All building run
R: 400m run
D: Hydrant run
Then
1 man maker N: 45/25, 25/15
10 HSPU/H.R. push ups
1 man maker
10 cal row
1 man maker
10 pull ups/Ring row

Core: 2 rounds
30 med ball mtn climbers tota
15 superman
30 tabletop KB drag total 53/35
15 superman



8.21.19 Functional Fitness Strength and Conditioning training class

August 21st, 2019

“Strong never takes it easy.”
– Virus

W/U:
5 slow pace mtn climbers w/T-spine reach ea
8 Down dog to cobra
8 superman
8 sandbag 2-3s pause back squat
8 ring curls
8 push ups
8 sandbag RDL
16 jumping jacks

Strength: Alternate moves on 90s mark
Box Squat last performed on 8/5
4 sets of 8 reps
BB/DB curl
4 sets of 8 reps

Met Con:
18 cal row
Lunge – rig to doorway to rig
N: Double KB OH
R: DB Front rack
D: Sandbag back rack
18 burpees
15 cal row
Lunge – rig to doorway to rig
N: Double KB front rack lunge
R: Sandbag back rack
D: DB/KB Suitcase
15 burpees
12 cal row
Lunge
N: DB/KB suitcase
R: DB/KB suitcase
D: Body weight lunge
12 burpees

Restoration:
Lying piriformis
Cobra pose



8.20.19 Functional Fitness Strength and Conditioning training class

August 20th, 2019

“You can give up or you can choose to keep going. I love that moment because you get to decide it. You have the power to keep going.”
– Jack Burns

W/U:
5 slow paced mtn climber w/T-spine reach ea
8 Down dog to plank
8 superman
8 inchworm w/push up
6 sandbag or band good mornings
6 sandbag hang power clean
6 sandbag front squats
10 sandbag curls
30s jump rope

Olympic – Field work: 12m EMOM
E: 1 Deadlift
1 Power clean
1 Hang power or Hang squat clean
1 Front squat
O: Rig to door bear crawl w/SB drag

Met Con: 4 rounds for time
“Dream”
Fence run
8 ball slams
10 push ups
8 ball slams

“Reality”
Hydrant run
10 ball slams
15 push ups
10 ball slams

“Nightmare”
400m run
15 ball slams
20 push ups
15 ball slams

Core: 2 rounds
5 dead bugs ea
15 heel taps ea
30 sit ups



8.19.19 Functional Fitness Strength and Conditioning training class

August 19th, 2019

“You need to stay strong and know that at some point you are gonna come out on the other side a much stronger person.”
– Jessica Coughlin

W/U:
5 slow paced mtn climber w/T-spine reach ea
8 down dog to cobra
8 Superman
8 lateral lunges ea
8 ring rows
6 single leg KB RDL
6 goblet squats
6 KB push press ea arm
6 KB OH tri ext
6 burpees

Strength: Alternating moves on the 90s mark
Sumo DL – last performed 8/9
4 sets of 8 reps
Ring V-outs or banded lat pull down
4 sets of 8 reps

Met Con: Chipper
25 RKBS 62/44, 53/35, 35/26
3 BMU/6 C2B/8 Pull ups – Ring rows
3 Thrusters 115/85, 95/65, 75/55
15 RKBS
6 BMU/9 C2B/12 Pull ups – Ring rows
6 Thrusters
10 RKBS
9 BMU/12 C2B/15 Pull ups – Ring rows
9 Thrusters
50 RKBS
9 Thrusters
9 BMU/12 C2B/15 Pull ups – Ring rows
10 RKBS
6 Thrusters
6 BMU/9 C2B/12 Pull ups – Ring rows
15 RKBS
3 Thrusters
3 BMU/6 C2B/8 Pull ups – Ring rows
25 RKBS

Restoration:
Mid back foam roll
8 – 3 position foam roll quad release ea



8.16.19 Functional Fitness Strength and Conditioning training class

August 16th, 2019

“Don’t quit. Suffer now and live the rest of your life as a champion.”

W/U:
W/Empty BB
6 clean set up DL
6 jump n shrug
6 high pulls
6 power clean
6 front squat
6 jerks push or split
Add weight to 40-50%
Repeat above

Olympic Complex: 12m EMOM
A: 3 high pulls from the hang – start at 75%
B: 3-6 reps Hang power clean
C: 2-4 reps squat clean
D: 2-4 Sh2Oh

Met Con:
9m AMRAP
9 box step ups 60/40, 40/25, Bodyweight
9 Ring dips
9 cal row
45 DU/45s DU practice or singles

Core: 2 rounds
12 lying leg raise with heel pulse
12 side plank turnouts
12 banded wide stance pallof press



8.15.19 Functional Fitness Strength and Conditioning training class

August 15th, 2019

“Believe in yourself and all that you are. Know that there is something inside that is greater than any obstacle.”
– Christian Larson

W/U:
5 slow mtn climber w/T-spine reach ea
8 superman
8 down dog to cobra
8 sandbag front squat
8 sandbag good morning
8 sandbag high pulls
8 sandbag push ups with drag
8 Tri oH extensions
Fence jog

Strength:
Squat- Front or Back
3 sets of 5 reps @ 65, 75, 85% last set at 85% is max reps
Between sets of squats
2 rounds
20 Battle rope swings total
12 Elbow to plank ea

Strict Press
3 sets of 5 reps @ 65, 75, 85% last set at 85% is max reps
Between sets of press
2 rounds
15 RKBS 70/53, 62/44, 53/35
15 sit ups

Restoration:
8 3-position foam roll quad release
Lax ball rear shoulder scrub





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