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Train with a purpose at Purpose Gym in Huntington Beach

9.21.17

September 21st, 2017

“If you don’t like something change it; if you can’t change it, change the way you think about it.” – Mary Engelbreit

Warm Up:
30’ Frankenstein walks
30’ high knees
30’ fanny whackers
30’ high knee skips
PTC BBC Clean warm up

Strength:
Clean – Full or power
10@45/35#
6@55%
4@65%
2@75%
1@85%
1@90-95%
1@105%

Sprints
6 x 10/40yd ~90s rest between

Met Con:
9m AMRAP
15/12 cal row
12 T2B
12 push ups



9.20.17

September 20th, 2017

“I don’t have bad days, only different levels of good days.” -Unknown

Warm Up:
30’ Duck Walk
12 Supermans with pause
10 Goblet Squats
8 strict hand leg raises
8 empty BB hang power snatch

Strength:
Back Squat
10@54/35#
8@55%
5@65%
3@75%
2@85%
1@90-95%
1@105%

Dips 4×6
*decrease band assistance or add weight

Skill period: 5-10 min KB Snatch

Met Con:
3 Rounds
8 KB Snatch ea arm 62/44, 53/35, 44/26
12 Pull ups
16 Burpees



9.19.17

September 19th, 2017

“The difference between stumbling blocks and stepping stones is how you use them.” – Unknown

Warm Up:
10 DB floor press
10 clapping or ballistic push ups
12 banded good morning
12 empty BB push jerks
Driveway jog

Strength:
Bench press
10@empty BB
8@55%
5@65%
3@75%
2@85%
1@90-95%
1@105%

~ between sets
Sumo DL 4×6@ 65% of DL max

Met Con:
6 rounds
5 Push Jerks 135/95, 115/85, 95/65
10 Russian KBS 80/62, 70/53, 62/44
200m Run



9.18.17

September 18th, 2017

“The pessimist sees difficulty in every opportunity. The optimist sees the opportunity in every difficulty.”
– Winston Churchill

***** Attention ****** Mark your calendars for Oct. 21 2017, block out several hours from 8:30am -2pm(ish). More info to follow (No, it’s not another Thrash).

ABC Hopes will be in the gym tonight to join the 6pm class, if you’d like to volunteer some time to come out and act as deputy coaches to assist these athletes through the workout, feel free to stay after the 4:30 class ends or come early and then get after it at 7pm.

Warm Up:
30’ Frankenstein walks
30’ high knees
30’ fanny whackers
15’ inch worms/15’ walking calf stretch
30’ high lunge walk
30’ broad jumps
10 PVC OHS

Strength:
Mile Time trial run

9m to complete PTC Strict pull up progression

Met Con:
4: 3m AMRAPs ~2m rest
10 OHS 95/65, 75/45
25 sit ups
50 DU/150 singles



9.15.17

September 15th, 2017

“Failure happens all the time. It happens every day in practice. What makes you better is how you react to it.” -Mia Hamm

30’ Spiderman crawl
10 Goblet Squats with pause
10 supermans with pause
8 pull ups
8 empty BB hang power snatch

Strength: (25min to complete)
Front Squat
10@ 45/35#
8@55%
5@65%
3@75%
2@85%
1@90-95%
1@105%

~between sets
Rope Ascent
2 or 1 legless/1

Met Con: (18 min cap)
400m Run
8 HPSN 135/95, 115/85, 95/65
12 Push ups w/ SB Drag
200m Run
10 HPSN
10 Push ups w/SB Drag
200m Run
12 HPSN
8 Push ups w/ SB Drag
400m run



9.14.17

September 14th, 2017

“We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort.” -Jesse Owens

Warm Up
PTC BBC Snatch warm up
10 scap pull ups or ring rows
200m Run

Strength: (25min to complete)
Snatch (power of full)
10@50%
8@60%
5@70%
3@80%
1@90-95%
1@105%

~between sets
PTC Pull Up progression

4x100yd Sprints ~2m rest between

Met Con:
9m AMRAP
6 HSPU
9 Box Jumps
12 Cal row





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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