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4.19.19 Functional Fitness Strength and Conditioning training class

April 19th, 2019

“It’s not what you look at that matters, it’s what you see.”
– Henry David Thoreau

W/U:
Child’s pose 3 diaphragmatic breaths
3 neck nods
3 ea way neck infinities
3 gorilla rocks
20s down dog
3 ea side world greatest lunge w/ elbow to ankle and T-spine rotation
3 was side T-spine rotation from straddle stance
3 ea Thoracic hip bridge
3 10s lunge iso hold
3 5/3 negative/hold push ups
10/10 bear crawl forward/back
10 Superman
10 ea 1/L glute bridge
Then
4m EMOM
5 ea super skater hops
5 Alt V-ups
20 chops

Strength: Alternating movements on 90s mark
Push Press 4 sets of 6 reps
Bulgarian split squats 4 sets of 6 reps ea leg w/sandbag on back or DB in each hand

Met Con:
7 rounds
15 RKBS 70/53
15 Power clean 95/65
15 box step overs 24/20”

Restoration:
90s lying piriformis ea
90s 90/90 lying lateral quad stretch ea



4.18.19 Functional Fitness Strength and Conditioning training class

April 18th, 2019

“The fool wonders, the wise man asks.”
– Benjamin Disraeli

W/U:
Child’s pose 3 diaphragmatic breaths
3 neck nods
3 ea way neck infinities
3 gorilla rocks
20s down dog
3 ea side world greatest lunge w/ elbow to ankle and T-spine rotation
3 was side T-spine rotation from straddle stance
3 ea Thoracic hip bridge
3 10s lunge iso hold
3 5/3 negative/hold push ups
10/10 bear crawl forward/back
10 Superman
10 ea 1/L glute bridge
Then
4m AMRAP
Push ups

Strength: Alternating movements on 90s mark
Deadlift 4 sets of 6 reps @ 65%
Bent DB Row 4 sets of 6 reps ea arm

Met Con:
5 rounds
50 DU
35 sit ups
30ft OH lunge 50/35 L
30ft OH lunge R

Restoration:
90s lying piriformis ea side
40-60s lax ball rear shoulder scrub ea
40-60s down dog hold



4.17.19 Functional Fitness Strength and Conditioning training class

April 17th, 2019

“Normality is a paved road: it’s comfortable to walk, but no flowers grow on it.”
– Unknown

W/U:
Child’s pose 3 diaphragmatic breaths
3 neck nods
3 ea way neck infinities
3 gorilla rocks
20s down dog
3 ea side world greatest lunge w/ elbow to ankle and T-spine rotation
3 was side T-spine rotation from straddle stance
3 ea Thoracic hip bridge
3 10s lunge iso hold
3 5/3 negative/hold push ups
10/10 bear crawl forward/back
10 Superman
10 ea 1/L glute bridge
Then
4m AMRAP
10 burpees
5 Superman
5 ea bird dog

Olympic – F.W.: 12m EMOM
E: 2 Bear complex AHAP (within 30s)
O: 30 Battle rope total

Met Con:
3 rounds
8 Hang power snatch 75/5
12 V-ups
16 Burpees

Restoration:
40-60s lax ball pec scrub
Walking high lunge
90s Elevated forward fold w/KB



4.16.19 Functional Fitness Strength and Conditioning training class

April 16th, 2019

“The truth isn’t always beauty, but the hunger for it is.”
-Nadine Gordimer

W/U:
Child’s pose 3 diaphragmatic breaths
3 neck nods
3 ea way neck infinities
3 gorilla rocks
20s down dog
3 ea side world greatest lunge w/ elbow to ankle and T-spine rotation
3 was side T-spine rotation from straddle stance
3 ea Thoracic hip bridge
3 10s lunge iso hold
3 5/3 negative/hold push ups
10/10 bear crawl forward/back
10 Superman
10 ea 1/L glute bridge
Then
Tabata
Mtn Climbers – hard
Bear crawl – medium
Plank jack – easy

Hybrid S/C: 12m EMOM
A: 8 DB floor press
B: 10 sledge strikes ea
C: 12 RKBS AHAP

Met Con:
20m to complete
800m run
70 sit ups
60 squats
50 push ups
40 cal row
30 step ups total
20 burpees
10 DB Clean + Overhead

Restoration:
90s banded Hamstring stretch ea
60s cobra pose
60s foam roll lats



4.15.19 Functional Fitness Strength and Conditioning training class

April 15th, 2019

“No pressure, no diamonds.”
– Thomas Carlyle

W/U:
Child’s pose 3 diaphragmatic breaths
3 neck nods
3 ea way neck infinities
3 gorilla rocks
20s down dog
3 ea side mountain climber w/ elbow to ankle and T-spine rotation
3 ea side T-spine rotation from straddle stance
3 ea Thoracic hip bridge
3 10s lunge iso hold
3 5/3 negative/hold push ups
10/10 bear crawl forward/back
10 Superman
10 ea 1/L glute bridge
Then
10-1
Air squats
Frogged Hip Thrusters

Strength:
3 rounds alternating on 90s mark
Front Squat 3 sets of 8 reps +5-10# from 4/11
30s DU/Singles

Met Con: 15m AMRAP
400m run
8 DB/KB Snatch ea arm 50/35
16 burpees

Restoration:
90s 90/90 lying lateral quad stretch ea
Walking calf stretch
6 scorpion kicks w/T-spine reach ea



4.12.19 Functional Fitness Strength and Conditioning training class

April 12th, 2019

“Impossible is for the unwilling.”
– John Keats

W/U:
10s stations
Then 4-6-8
W/Sandbag
Deadlift
Bent Row
Hang power clean
Front squat
Shoulder to overhead
Burpee over the bag

Met Con:
30m AMRAP
1 clean n jerk 135/95, 155/85, 95/65
8 cal row
10 push ups
15 squats

Restoration:
90s lying piriformis stretch
60s lax ball rhomboid scrub ea
Walking high lunge





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