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1.24.20 Functional Fitness Strength and Conditioning training class

January 24th, 2020

For warm ups –
Format 1(5), 2(10), 3(15), 4(20), 5(25)
Perform listed movements for reps, perform movement in parentheses for reps in parentheses i.e. 1 rep ea squat, push, lunge ea leg, pull up, burpee, 5 reps jumping jacks, repeat for remaining sets of reps

W/U:
5 mtn climbers w/T-spine ea
6 down dog to cobra
6 Superman
8 TRX/Ring face pulls
30s squat hold
5(6), 4(9), 3(12), 2(15)
BB bear complex
Start light, add weight as reps decrease
(Cal row)

Strength:
15m to build to heavy single clean

Bench
7@45%
5@55%
3@75%
1@95%
3@75%
5@55%
7@45%

Met Con:
12-9-6
RKBS
Burpees
T2B/V-ups



1.23.20 Functional Fitness Strength and Conditioning training class

January 23rd, 2020

W/U:
5 mtn climbers w/T-spine ea
6 down dog to cobra
6 Superman
8 TRX/Ring face pulls
30s squat hold
Frankenstein walk
Fanny whackers
High lunge walk
Walking calf stretch

Endurance:
1 mile run

Met Con- technique work
Snatch
3m EMOM
High pulls from hang
3@55, 75, 95%

3m EMOM
Hang power snatch
3@55, 65, 75%

3m EMOM
OHS
3 reps

3m EMOM
Power snatch or full snatch
1-3 reps



1.22.20 Functional Fitness Strength and Conditioning training class

January 22nd, 2020

W/U:
5 mtn climbers w/T-spine ea
6 down dog to cobra
6 Superman
8 TRX/Ring face pulls
30s squat hold
W/DB – one side at a time
6 reps of each
RDL
Bent row
High pull
Hang power clean
Front rack squat
SH2OH

Strength:
15m
8@Empty BB
4@40%
10s rest
4@40%
30s rest
3@60%
30s rest
2@75%
60s rest
1@80%
120s/2min rest
1@85%
120s/2min rest
Un-rack &. Hold for 6s 105-110%
180s/3min rest
1@95%
240s/4min rest
1@100%
240s/4min rest
1@105+%

DL
7@45%
5@55%
3@75%
1@95%
3@75%
5@55%
7@45%

Met con:
5 rounds
150m row
1min rest between rounds



1.21.20 Functional Fitness Strength and Conditioning training class

January 21st, 2020

W/U:
5 mtn climbers w/T-spine ea
6 down dog to cobra
6 Superman
8 TRX/Ring face pulls
30s squat hold

Squat warm-up into strength:
Front or back squat
10@ empty BB
4@40%
10s rest
4@40%
30s rest
3@60%
30s rest
2@75%
60s rest
1@80%
120s/2min rest
1@85%
120s/2min rest
Un-rack &. Hold for 6s 105-110%
180s/3min rest
1@95%
240s/4min rest
1@100%
240s/4min rest
1@105+%

Met Con: Tabata
8 rounds (4min, 20s work – 10s rest)
Each station once
Squats
Jump rope
Push ups
Sit ups
Alternating lunges
Burpees
Pull ups
Hollow rock hold



MLK Day – gym closed

January 18th, 2020

For warm ups –
Format 1(5), 2(10), 3(15), 4(20), 5(25)
Perform listed movements for reps, perform movement in parentheses for reps in parentheses i.e. 1 rep ea squat, push, lunge ea leg, pull up, burpee, 5 reps jumping jacks, repeat for remaining sets of reps.

1/20 (gym closed)
W/U:
5 mtn climbers w/T-spine ea
6 down dog to cobra
6 Superman
8 TRX/Ring face pulls
30s squat hold
1(5), 2(10), 3(15), 4(20)
W/SB
RDL
Bent row
High pull
Hang power clean
Front squat
Side to side shoulder to overhead
(DU/jumping jacks)

Met Con:
W/partner
31m AMRAP
8 Thrusters 155/105, 135/95, 95/65
9 pull ups
11 box jumps 30/24 or 12 step ups 24/20
Vs.
400m sandbag run 40/25
Partner A starts complex while partner B runs, when partner B returns, partners switch, runner partner picks up where other partner is in complex



1.17.20 Functional Fitness Strength and Conditioning training class

January 17th, 2020

Attn: PTC will he closed on 1/20 in observance of the Martin Luther King Holiday. Regular schedule will resume Tuesday 1/21.

– The PTC Staff

W/U:
5 mtn climbers w/T-spine ea
6 down dog to cobra
6 Superman
8 TRX/Ring face pulls
30s squat hold
1(3)-2(6)-3(9)-4(12)
Pull ups
KB/DB overhead lunge ea
KB/DB SH2OH
Single leg squat ea
(Cal row)

Strength:
Strict Press
7@45%
5@55%
3@75%
1@95%
3@75%
5@55%
7@45%

Met Con
10-8-6-4-2
Pull ups
Box step ups ea w/#





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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