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Train with a purpose at Purpose Gym in Huntington Beach

9.21.18 Functional Fitness and Conditioning class

September 21st, 2018

“If you quit once, it’s so much easier to quit the second, third, fourth time.”
– Michael Chang

W/U:
6 unstable KB push ups ea side
30’ crab walk
10 DB Thrusters
100m job
9 burpees

Strength:
Bench 10 sets of 3 reps @ 80% on 60s mark

Skill/Volume:
WB 6m EMOM 14 reps

Track:
6 – 50m run 90s rest between

Met Con:
9m AMRAP
10 Ring Dips
20 RKBS 70/53
50 DU

Restore:
60s Pigeon pose ea side
9 – 3 position quad release ea side
8 trap release ea side



9.20.18 Functional Fitness and Conditioning class

September 20th, 2018

“Wherever you go, go with all your heart.”
– Confucius

W/U:
6 Sandbag front rack reverse lunges ea leg
10 sandbag push press
10 sandbag good morning w/hip hinge into wall
8 KB Snatch
9 burpees

Strength:
Front Squat 5 sets of 2 reps @ 85% on 60s mark

Strict Press 10 sets of 3 reps @ 85% on 90s mark

Deadlift 10 sets of 3 reps @ 85% on 90s mark

Core:
2-3 reps ea side TGU Progression

Restore:
60s lying piriformis stretch
60s box elevated forward fold w/kb stretch
60s foam roll upper back



9.19.18 Functional Fitness and Conditioning class

September 19th, 2018

“The question isn’t who is going to let me; it’s who is going to stop me.”
– Ayn Rand

W/U:
8 KB overhead tri extension
10 empty BB hang squat clean
10 squat jumps
8 jumping lunges
8 v-ups
9 burpees

Skill: 3 rounds
6-10 Dips or 12-15 push ups on every 90s mark, weighted Dips/push ups optional

Met Con: Evolution, last performed on 7/13
For Time – 25m cap
12 Squat Cleans 155/105
40 Box Jumps or 40 Step ups total
12 BB Lunge total
40 T2B
12 BB Push Jerk
40 Burpees
Cash out: 750m Row

Restore:
60s pigeon pose ea side
60s Triceps foam roll smash
60s door frame stretch



9.18.18 Functional Fitness and Conditioning class

September 18th, 2018

“No one saves us but ourselves. No one can and no one may. We ourselves must walk the path.”
– Buddha

W/U:
w/ empty BB
8 shrug
8 good mornings
8 shrug and high pull
8 hang clean or hang snatch
8 front squat or overhead squat
9 burpees

Met Con:
Choose your own adventure –
Pick a BB Olympic complex –
1 Power Clean – 1 Hang power clean or hang squat clean – 2 Front squats
Or
1 Power Snatch – 1 Hang power snatch or Hang squat snatch – 2 Overhead squats

8 couplets – 1 couplet on every 2m mark
1 Complex
15/11 cal row

1 Complex
12 Shoulder 2 Overhead
(Pick from – BB Sh2Oh, KB Sh2Oh, or DB Sh2OH)

1 Complex
4 – 10yd Lateral shuffles

1 Complex
8 Box Jumps or 8 Weighted step ups ea leg 40/25

Cash out: 25 burpees

Core: 3 rounds
10 Knee 2 Elbow plank ea leg
20s side plank ea side
10 KB Russian Twist ea side AHAP

Restore:
8 Lateral lunges ea side
9 Mtn climber w/T-spine rotation
8 Trap release ea side



9.17.18 Functional Fitness and Conditioning class

September 17th, 2018

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

W/U:
30’ Mtn Spider crawl
10 down dog to plank
10 band face pulls
10 band pull aparts
9 burpees

Strength:
Squat 4 sets of 12 reps @ 65% on 2m mark

KB Chain Complex
3 rounds on 5min mark
13 Push Press
11 Strict Press
15 Push Jerks

Skill/Volume:
5m Kipping or Strict pull ups

Met Con:
3 rounds
2 TGU ea side AHAP
200m Run
6 Thrusters 105/75
12 T2B

Restore:
8 Trap release
8 Rhomboid release
8 3 – position quad release



9.14.18 Functional Fitness and Conditioning class

September 14th, 2018

“To win without risk is to triumph without glory.”
– Pierre Corneille

W/U:
10 Banded OH Press
30’ PVC OH walking lunge
10 overhead KBS
10 Sandbag squats
10 v-ups
8 burpees

Strength:
3 rounds on every 3m mark – both sides per round
# from 8/24
KB Chain – Lunge
7 Front Rack Lunge
6 OH lunge
8 jumping lunge

Skill:
HSPU
6m EMOM 15s of work

Met Con: Evo WOD
10m AMRAP
15 KB snatch ea arm 53/35
15 Goblet Squat
15 T2B

Cash out – after AMRAP
600m Row

Restore:
40s Elevated KB forward fold
9 Mtn climber w/T-spine rotation
10 Wall supported Heel raise ea side





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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