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11.22.19 Functional Fitness Strength and Conditioning training class

November 22nd, 2019

W/U:
5 Mtn climbers w/T spine rotation ea
8 down dog to cobra
8 Superman
8 ring flyes with overhead sweep
8 alt v-ups ea
8 hand release push ups
8 jump squats

Hybrid S/C: 16m EMOM
A: 10 DB row – R
B: 10 T2B/V-ups
C: 10 DB row – L
D: 20s burpees

Met Con:
9m AMRAP
2 man maker 30/20
10 front rack lunge total
2 man maker
10 cal row

Core: 2 rounds
20-30s hollow rock
20-30s Superman
30s side plank ea



11.21.19 Functional Fitness Strength and Conditioning training class

November 21st, 2019

W/U:
5 Mtn climbers w/T spine rotation ea
8 down dog to cobra
8 Superman
6 unstable KB push ups ea
8 SB Zercher good morning
8 SB high pulls
8 scap pull ups or ring rows
8 SB jump squats

Met Con(s):
3m AMRAP
10 hand release push ups
5 BMU/C2B, 8 pull ups

Rest 2m

400m run
500m row

Rest 2 min (start rest on last athlete to finish row, it pays to be a winner)

3m AMRAP
5 BMU/C2B, 8 Pull ups
12 alt DB snatch 55/30

Rest 2m

400m run
500m row

Rest 2m

6m AMRAP
10 H.R. push ups
5 BMU/C2B, 8 pull ups
12 alt DB snatch

Rest 2m

400m run
500m row

Restoration:
Doorframe stretch
5 scorpion kicks w/T-spine reach ea



11.20.19 Functional Fitness Strength and Conditioning training class

November 20th, 2019

W/U:
5 Mtn climbers w/T spine rotation ea
8 down dog to cobra
8 Superman
8 BB press with banded KB on BB
8 SB kang squats
8 8 push ups w/SB drag
3 SB bear complex

Strength:
Deadlift
3 sets of 5 reps @ 65, 75, 85%
Last set at 85% is max reps
Between sets
3-6-9
HSPU
Box step up ea

Push press
5 sets of 5 reps @ 75%
Between sets
Fence or hydrant run

Core: 2 rounds
5 thoracic bridge ea side
6 sky jacks
12 knuckles Russian twist ea



11.19.19 Functional Fitness Strength and Conditioning training class

November 19th, 2019

Attn: No coach at 12:30 today due to a scheduling conflict, apologies for the inconvenience.

The PTC Staff

W/U:
5 Mtn climbers w/T spine rotation ea
8 down dog to cobra
8 Superman
6 KB RDL ea
6 KB/DB high pulls
6 KB/DB shoulder to overhead
6 KB/DB goblet squats
6 BB muscle clean
6 burpees

Olympic:
8 rounds on 90s mark
A: 1 DL
1 high pull
1 power clean
1 hang clean
1 jerk
B: 10 overhead KB Tri extensions

Met Con:
18-15-12
Pull ups
Thrusters
Cal row

Restoration:
Foam roll low back
Foam roll lats



11.18.19 Functional Fitness Strength and Conditioning training class

November 18th, 2019

W/U:
5 Mtn climbers w/T spine rotation ea
8 down dog to cobra
8 Superman
8 chaos push ups
8 split squats on ea leg – rear leg band supported
8 wide leg good mornings
6 inverted KB press from lunge
20s jump rope

Strength:
Bench press
3 sets of 5 reps @ 65, 75, 85%
Last set at 85% is for max reps
Between sets
6-8-10 chain
Ball slams
RKBS

Box Squats
5 sets of 5 reps @ 75%
Between sets
30 DU/30s singles

Core: 2 rounds
6 dead bugs ea
8 side plank hip tap ea
30s good morning hold w/# (SB, DB, KB, BB, etc.)



11.15.19 Functional Fitness Strength and Conditioning training class

November 15th, 2019

****** Attn: 12:30pm coach has a scheduling conflict.

– The PTC Staff

W/U:
5 Mtn climbers
8 down dog to cobra
8 Superman
8 inchworm w/push up
1 box jump
6 broad jumps
1 box jump
High lunge walk
1 box jump
5 burpees
1 burpee box jump

Chipper:
12 HSPU
12 box step up ea # optional
Hydrant run
9 HSPU
9 box step up ea
400m run
6 HSPU
6 box step up
Buildings run
6 box step up
6 HSPU
400m run
9 box step up
9 HSPU
Hydrant run
12 box step up
12 HSPU

CORE: 2 rounds
6 skyjacks
10 plank knee to elbow ea





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