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Train with a purpose at Purpose Gym in Huntington Beach

7.18.19 Functional Fitness Strength and Conditioning training class

July 18th, 2019

“Your only limit is you.”

W/U:
8 slow paced mtn climbers ea
45-60s squat hold
10 reverse ring flyes
10 Sandbag or Band good mornings
5 5-3-1 tempo push ups
Fence jog

Strength:
Front or Back Squat
3 sets @ 65, 75, 85%
Max reps on last set
Between rounds of squats
2 rounds
7 Strict Pull ups
11 RKBS

Bench Press
3 sets of 3 reps @ 65, 75, 85%
Max reps on last set
Between sets of bench press
2 rounds
6 burpees
6 med ball cleans

Restoration:
Scorpion kicks
Foam roll quad release



7.17.19 Functinal Fitness Strength and Conditioning training class

July 17th, 2019

“Wake up with determination. Go to bed with satisfaction.”

W/U:
High knees
Frankenstein walks
10 mtn climbers
10 reverse ring flyes
10 DB front raises
10 burpees

Met Con:
“Dream”
Hydrant run
50 squats
Farmer carry to bush
30 battle rope swings total
Fence run
15 cal row
10 push ups

“Reality”
400m run
60 squats
Front rack carry to bush
40 battle rope swings total
Hydrant run
20 cal row
10 HSPU or 15 H.R. push ups

“Nightmare”
800m run (all buildings)
70 Squats (weight optional)
Single arm overhead carry to bush (Switch hands at bush)
50 Battle rope swings total
400m run
30 cal row
20 HSPU or 20 H.R. Push ups

Core:
2 rounds
3 rounds
5 skyjacks
10 plank to elbow
20 Russian twist w/slamball



7.16.19 Functional Fitness Strength and Conditioning training class

July 16th, 2019

“A little progress each day adds up to big results.”

W/U:
6 SB or band good morning
6 close grip push ups
6 squat jumps
6 KB/DB overhead tri extensions
18 jumping jacks

Strength:
3 rounds
3 Deadlift @ 65, 75, 85%
Max reps on last set
2 rounds in between sets of deadlift
8 Ring Dips
8 Ball slams

3 rounds
3 Strict press @65, 75, 85%
Max reps on last set
2 rounds in between sets of press
16 Box step ups total weight optional
20 DU/20s of singles of DU practice

Restoration:
Box elevated pigeon pose
Kneeling elbow T-spine rotation



7.15.19 Functional Fitness Strength and Conditioning training class

July 15th, 2019

“Your body can do anything, it’s your brain you need to convince.”

W/U:
W/Empty BB
6 deadlift
6 high pulls from hang
6 power clean
6 front squat
6 shoulder to overhead

Olympic Complex:
5 rounds on 2min mark
2 Power clean
1 Hang squat clean
2 Front squat
1 Shoulder to overhead

Met Con:
6m AMRAP
“Dream”
1 TGU ea 35/18
6 Push ups
10 Squats

“Reality”
2 TGU ea 44/26
8 Push ups
12 Goblet Squats 44/26

“Nightmare”
3 TGU ea 53/35
10 Push ups w/SB drag
12 Goblet squats 53/35

Core:
2 rounds
5 Dead bugs ea
8 KB Drags ea
16 Flutter kicks ea



7.12.19 Functional Fitness Strength and Conditioning training class

July 12th, 2019

“Let nothing hold you back from creating the life you’ve always wanted.”

*****Attn: Until further notice, there will not be a coach at 9am on Tuesdays, Wednesdays, and Thursdays.

W/U:
10 A.T.V.
10 Mtn climber total
10 ring row
10 V-ups
10 KB snatch ea

Strength:
Alternating movements on 90s mark
Push press
4 sets of 8 reps @ # 6/26
DB/BB row
4 sets of 8 reps @ # 6/27

Met Con:
6 rounds – 15m cap
5 Overhead lunge – L 50/35
6 T2B
5 Overhead lunge – R
6 Hang power snatch 115/85, 95/65, 75/55

Restoration:
Foam roll lats
Cobra pose



7.11.19 Functional Fitness Strength and Conditioning training class

July 11th, 2019

“One of the most common causes of failure is the habit of quitting when one is overcome by a temporary defeat. Never give up.”

*****Attn: Until further notice, there will not be a coach at 9am on Tuesdays, Wednesdays and Thursdays.

W/U:
5 burpee – lunge ea leg
5 sandbag bear complex

Olympic – Field work: 12m EMOM
E: 1 Deadlift
1 High pull from floor or hang
1 Power clean
1 hang squat clean
1 Shoulder to overhead
O: 1 lap front rack carry

Met Con:
4 rounds
2 man maker 45/20
25 RKBS 70/53
2 man maker
Fence run

Restoration:
10 down dog to plank
10 superman





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