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Train with a purpose at Purpose Gym in Huntington Beach

4.24.17

April 24th, 2017

“Nothing ever comes to one, that is worth having, except as a result of hard work.”
-Booker T. Washington

W/U:
Driveway jog
12 banded good mornings
12 jump squats
12 empty BB push press
40 DU/singles or 60s DU practice

P: Back Squat
“Bring Sally Up”

Every 30s for 8m
2 Sumo DL @ 75-80%

4 rounds (12m Cap)
6 HSPU
100m run
12 Box Jumps 24/20”

X: 50/50 Bulgarian Split Squats
100 seated banded hamstring curls
100 sit ups (max effort for 2m, that’s your score)

Met Con:
9m AMRAP
6 Push Press 55% of Push press max or 65% of strict press max
100m Run
12 RKBS 70/53, 62/44, 53/35



4.21.17

April 21st, 2017

“Perseverance is the hard work you do after you get tired of doing the hard work you already did.”

W/U:
Coach’s Choice

P:
Back Squat 3×3@70, 75, 80%
Between sets, 3 mountain climbers ea leg with 3-5 second pause

Met Con:
6 rounds
5 ring dips
5 hang power clean 155/115, 135/95, 115/85, 95/65
8/5 cal row

X:
Back Squat; using 90% of 1Rm perform
5@75%
3@85%
1+@95%

Accessory:
Sumo DL 3×10@ 55%
Strict hanging leg raises 3×15
Advanced 2-3 sec pause at top

Met Con:
Every 30 seconds for 6 min
1st 30 secs: 2 push jerks
2nd 30 secs: 1 push jerk
Start at 70%; try to add weight throughout

Rest, then….

If time allows; 500m row sprint



4.20.17

April 20th, 2017

“I do not think that there is any other quality so essential to success of any kind as the quality of perseverance. It overcomes almost everything, even nature.”
– John D. Rockefeller

W/U:
P: 10 push ups
10 empty BB hang power clean
10 empty BB push press
12 banded good mornings
30 DU or singles

X:
30’ bear crawl w/ Sandbag drag
30’ crab walk – feet first
30’ overhead plate carry ea arm
30 DU or singles

P:
Bench 10m to complete
3×3@65, 75, 85%

OTMEM 8m
4 Clean n Jerk @ 65%+

16m AMRAP
Fire loop run
10 push ups
20 DU/60 singles
30 sit ups
20 walking lunges with SB or plate 45/25

X:
Prowler 6x 20/20yd Medium
Reverse Sled drags 6×20/20yd 2 ea @ light, medium, heavy
Mixed carry 6x 20/20yd



4.19.17

April 19th, 2017

“Satisfaction lies in the effort, not in the attainment, full effort is full victory.”
– Mahatma Gandhi

W/U:
P: BBC Snatch Warm up

X:
500m easy row
10 DB Floor press
12 KBS
30 DU or 60 singles

P:
10m Snatch skill work

Met Con:
For time – 25min cap
30 WB 20/14
10 T2B
10 RKBS 70/53, 62/44, 53/35
25 WB
10 T2B
15 RKBS
20 WB
10 T2B
20 RKBS
15 WB
10 T2B
25 RKBS
10 WB
10 T2B
30 RKBS

X:
100 DB or BB Shrugs
Adv can add weight
3×12 band tri extensions
3×3 3 position high pulls from hang 65/75/85%

Met Con:
OTMEM 8m
E: 3 DL @ 80-85%
O: 6 box jumps 30/24”

If time allows 2-3 250m row sprints – rest is time of previous row



4.18.17

April 18th, 2017

“Great things are done by a series of small things brought together.”
– Vincent Van Gogh

W/U:
8 strict KB or DB press from lunge position
Press up over the knee that’s grounded
12 banded face pulls
12 PVC OHS squats
12 PVC wide leg good mornings
30 DU or 60 singles

P:
Press 3×3@65, 75, 85%
Between sets
8 DB Rows ea arm AHAP

Met Con:
5 rounds
8 pull ups
10 OHS 95/65, 75/45
15/12 cal row

X:
Press 3×3@70/80/90
*use 90% of 1Rm

Accessory
Bench 3×12
Bent BB Row 4×8

Met Con:
9m AMRAP
8 DB Snatch ea arm 60/40, 50/30, 40/20
12 Front Squats 115/85, 95/65, 75/45
100m run



4.17.17

April 17th, 2017

“The will to win, the desire to succeed, the urge to reach your full potential… These are the keys that will unlock the door to personal excellence.”
– Confucius

W/U:
8 single leg KB RDL ea leg
12 band pull aparts with 2s pause
12 hip thrusters w/ Sandbag across hips
30 DU or 60 singles

P:
Deadlift 3×3@ 70, 80, 85%
*between sets PTC Strict Pull Up progression

Met Con:
Push Jerks
10-8-6-4-2
Burpee Box Jumps 24/20”
9, 12, 15, 18, 21

X:
Prowler
6 x 20/20yd 2 ea at light, medium, heavy
*add weight to last week’s totals
Reverse Sled drags
6 x 20/20 at medium weight
35 Tire flips





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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