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2.27.20 Functional Fitness Strength and Conditioning training class

February 27th, 2020

W/U:
5 mtn climbers w/T-spine ea
6 down dog to cobra
6 Superman
8 TRX/Ring face pulls
30s squat hold
5 jump squats
5 single leg hip thrusters
1 box jump
5 double KB/DB SH2OH
5 single arm RKBS
1 box jump
5 slam balls
1 box jump

Strength:
Back squat
4 sets of 6 reps @55%
Between sets
1 round
1 minute “bag ‘o bones”
5 DB snatch ea

HSPU or deficit push ups
4 sets of 6 reps
Between sets
1 round
10 lateral hurdle hops ea
10 banded chops



2.26.20 Functional Fitness Strength and Conditioning training class

February 26th, 2020

W/U:
5 mtn climbers w/T-spine ea
6 down dog to cobra
6 Superman
8 TRX/Ring face pulls
30s squat hold
Complete complex on one side of the body, then the opposite side
5 floor press
5 RKBS
5 front rack squats
5 front rack lunge
5 inverted KB press from bottom of lunge
5 thrusters
Then 5 burpees

Hybrid S/C
5 rounds – Chain on 4m mark
10-3-10
T2B
Curtis P
Kneeling hop to squat

Met Con:
12m AMRAP
9 1/A suitcase DL ea 62/44
12 push ups
16 box step ups total



2.25.20 Functional Fitness Strength and Conditioning training class

February 25th, 2020

Attn: There is no coach for the 4:30pm class today. Apologies for the inconvenience.

– The PTC Staff

W/U:
5 mtn climbers w/T-spine ea
6 down dog to cobra
6 Superman
8 TRX/Ring face pulls
30s squat hold
3m AMRAP
3 unstable KB push ups ea
3 single leg squats ea
3 alt V-ups ea
3 SB squat cleans

Strength:
DB bench press
3 sets of 15 @30-50% of BB 1Rm divided between hands
Between sets
10 alternating rotating slam balls 5 ea

Hip thrusters SB or BB
3 sets of 15 reps
Between sets
10 pallof press ea

Met Con: Tabata 4m
Jump rope
RKBS



2.24.20 Functional Fitness Strength and Conditioning training class

February 24th, 2020

***** Aton: There is no coach for the 4:30pm class on Tuesday 2/25. Apologies for the inconvenience.

– The PTC Staff

W/U:
5 mtn climbers w/T-spine ea
6 down dog to cobra
6 Superman
8 TRX/Ring face pulls
30s squat hold
3(2), 5(3), 7(4)
Empty BB or Sandbag bear complex
(SB get up w/ overhead pass)

Olympic: clean n jerk
3m EMOM
Clean pull – below knee
3@75-80%

Power clean from low blocks
3@75-80%

Clean n jerk
2@85-90%

Behind neck press
(Sub strict press if mobility does not allow behind neck)
3@65%

Met Con:
10-9-8-7-6-5-4-3-2-1
C2B/Pull-ups
2 man maker after ea even round
4 burpees after odd rounds



2.21.20 Functional Fitness Strength and Conditioning training class

February 21st, 2020

W/U:
5 mtn climbers w/T-spine ea
6 down dog to cobra
6 Superman
8 TRX/Ring face pulls
30s squat hold
3(6), 5(9), 7(12)
Single leg squats
Banded lat pulls
Empty BB push jerks
Alt V-ups ea
Broad jumps
(SB single leg hip thrusters)

Strength:
Goblet Squat
3 sets of 25 reps
Between sets
Max strict pull-ups

DB/KB push jerks
3 sets of 12 reps ea arm
Between sets
10 leg raises with heel pulse

3 rounds
3 ring rows – 2 handed/feet elevated/single arm ea
9 single arm KBS ea
12 burpee w/pull up bar touch



2.20.20 Functional Fitness Strength and Conditioning training class

February 20th, 2020

W/U:
5 mtn climbers w/T-spine ea
6 down dog to cobra
6 Superman
8 TRX/Ring face pulls
30s squat hold
8 H.R push ups
8 1/L RDL ea
8 squat jumps
4 reverse lunges with/KB inverted OH
30s jump rope

Strength:
Bench press
8 rounds on 60s mark
3 reps @65%

Deadlift
8 rounds on 90s mark
3 reps @65%

Met Con:
5 – 6 rounds (at least 20m, no more than 25m)
Run to far side of bush
10 WB 20/14
1 TGU ea
10 WB





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