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11.21.18 Functional Fitness Strength and Conditioning training class

November 21st, 2018

“Self-love is more than basking in your own light. Self-love is identifying where your messing up, being accountable for it, and correcting it.”
– Unknown

*****Attn: Schedule
Regular schedule today
Closed Tomorrow – Thanksgiving
Black Friday – 11am class only
Saturday class at 10am

W/U:
10s plank hold
10s scap push ups
10s hero pose hold
3 push ups
3 DB goblet squats
3 toe grab/squat/OH reach/stand
3 Burpees
3 DB man makers

Strength:
Strict Press
4 sets of 8 reps @ 75% on 2m mark
Sumo DL
5 sets of 4 reps @ 75% on 90s mark
Front Squat
5 sets of 3 reps @85% on 90s mark

Core: 2 rounds
10 Tabletop KB drag ea side
30s Hollow rock hold
10 Furniture slider plank to pike

Restore:
10 Down dog to cobra
10 band supported lateral lunge heel rolls ea side
10 banded hip/hamstring floss ea side



11.20.18 Functional Fitness Strength and Conditioning training class

November 20th, 2018

“Human kindness has never weakened the stamina or softened the fiber of a free people. A nation does not have to be cruel to be tough.”
– FDR

*****Attn: Schedule for Thanksgiving week
Normal clas schedule for Tuesday and Wednesday
Gym closed on Thanksgiving
Black Friday class at 11am – no other classes
Saturday 10am class only – no other classes

W/U:
5 inchworm walkouts
5 T-spine rotation from Mtn climber pose
3 pigeon pose ea
5 down dog to cobra
5 lateral lunges ea
5 toe grab to squat to OH reach to standing

1 round
15s work – 10s rest
Deadhang
Hollow hold
Superman
Hero pose hold
Wide leg good morning
Lateral lunge hold ea side

1 round
15s work – 10s rest
Plate floor press
Plate ground to overhead
Squat w/plate on back
3 step lateral shuffle
Toriando w/hands on bench

Strength:
Push Ups
3 sets of 25 reps on 3m mark

RKBS
3 sets of 30 reps
Or
3 sets of 15 reps Double KB swing
Last performed on 11/5

Met Con:
Buy In – 600m run
3 Turkish Get up ea side
4 rounds
14 cal row
12 pull ups
10 OHS 115/85
Cash out: 400m run

Restore:
8 Rhomboid release ea side
40-60s foam roll lats
40-60s lying piriformis ea side



11.19.18 Functional Fitness Strength and Conditioning training class

November 19th, 2018

“Don’t fear failure. Fear being in the exact same place next year as you are today.”

****** Attn: Schedule for Thanksgiving week
M-W as nomral
Thursday – Thanksgiving – closed
Friday – 11am Black Friday class – no other classes
Saturday – 10am class – no other classes

W/U:
10s of each
Part A:
10-15s deadhang
10-15s plank
10-15s cobra pose
10-15s down dog hold
10-15s squat/hero pose hold
Burpee
3 jumping jacks

Part B:
1-3 reps of following cycle –
Pull up – Kipping or strict
Push up – modified or clapping/hopping
Broad jump
Squat jumps (Sandbag optional)
Burpee
5, 10, 15 Jumping jacks/DU

Strength:
Back Squat
9 sets of 2 reps @95% on 2m mark

KB Chain Complex – shoulder
3 rounds, ea arm per round on 3m mark last performed 10/29
3 Push press
2 Strict press
4 Push Jerks

Skill: 5m
Kipping or Strict pull ups

Met Con:
9m to complete
20 cal row
18 Dips
16 Burpee
14 T2B
16 Burpee
18 Dips
20 Cal row

Core: 2 rounds
10 plank bird dog reach outs ea
10 straight leg sit up toe opposite toe touches ea
10 banded hollow walk out ea side
10 Med ball pass ea

Barbell Club F-4
Snatch Pulls w/feet on plates
3 sets of 3 reps 50-70%

Full snatch BB on plates
3 sets of 2 reps 50-70%

Snatch – Power of Full
3 sets of 2 reps 70-90%

RDL
3 sets of 3 reps @50-65% of DL 1 Rm

Restore:
40-60s wall supported T-spine stretch
8 Mtn Climber pose w/T-spine stretch
40-60s hero pose hold



11.16.18 Functional Fitness Strength and Conditioning training class

November 16th, 2018

“It’s amazing what you can accomplish if you do not care who gets the credit.”
– Harry Truman

W/U:
30ft high lunge walk
1-5 of the following cycle
(1 of ea, then 2 of ea, then 3 of ea, until 5 of each)
Pull ups
Push ups
Broad jump
Squat jump
Burpee
Jumping jacks/DU 5, 10, 15, 20, 25

Strength:
KB Chain Complex – Lunge
3 rounds ea side per round on 3m mark
7 Front rack lunge
6 Overhead lunge
8 Jumping lunges

Skill:
4 rounds on 3m mark
Dips 8-12 reps
Or
Push ups
15-18 reps

Met Con:
Buy In:
5 DB Man makers 45/20
3 rounds
400m run
30 RKBS 70/53
10 Sledge strikes ea arm
200m run
3 MU/BMU or 9 C2B or 12 pull ups
10 sledge strikes
Cash out: 5 man makers

Restore:
40s triceps BB/foam roller smash ea
60s lax ball rear shoulder scrub
40-60s foam roll upper/outer glute



11.15.18 Functional Fitness Strength and Conditioning training class

November 15th, 2018

“One day you’ll wake up and there won’t be anymore time to do the things you’ve always wanted. Do it now.”
– Paulo Coelho

W/U:
5 Mtn climbers ea side
5 down dog to plank
5 squats with single arm KB Sott’s press ea side
5 pvc snatch balance
5 hang power snatch w/empty BB
5 OHS w/empty BB
8 burpees

Strength:
Squat
4 sets of 8 reps @ 75% on 2m mark
Strict Press
8 sets of 2 reps @95% on 90s mark

Olympic: Snatch build to AHAP
5m EMOM – Snatch balance
3-4 reps

5m EMOM – High pulls from Hang or floor
3 reps

5m EMOM – Snatch or power snatch
2-4 reps

Restore:
40s lax ball pec scrub ea side
60-90s lying piriformis stretch
60s wall supported T-spine stretch



11.14.18 Functional Fitness Strength and Conditioning training class

November 14th, 2018

“Worrying won’t stop stuff from happening, it just stops you from enjoying the good.”

W/U:
2 rounds – alt 15s work w/10s rest
Overhead plate press
Squats w/plate on back
Plate ground to overhead
3 step lateral shuffle
Toriando around bench

Skill: Jerks
5m EMOM – Push Jerk
2-3 reps

5m EMOM – Split Jerk
2-3 reps

Met Con:
3 Rounds
30 cal row
5 Hang power clean 115/85, 95/65
30ft KB Overhead walking lunge – L 44/26
5 Hang power clean
30ft KB overhead walking lunge – R
5 hang power clean
30s battle rope
5 hang power clean

Restore:
40s crossed double band stretch
40-60s KB int/ext rotation scrub
60-90s door frame stretch





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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