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Train with a purpose at Purpose Gym in Huntington Beach

7.18.18

July 18th, 2018

“The most difficult thing is the decision to act, the rest is merely tenacity.”
– Amelia Earhart

W/U:
8 Empty BB Push press
8 reverse lunges
8 SB Hip thrusters
8 Banded good morning
8 scap pull ups
1m jump rope, DU or singles

Strength:
Strict Press 5 sets of 3 reps @ 80% on 60s mark

Skill/Volume:
Wall supported kneeling heel raise
3 sets of 15 reps ea leg

Track: 6 – 250m Row w/2min rest between

Met Con:
12m AMRAP
5 MU/BMU or 10 C2B
15 WB 20/14
60’ DB Front rack walking lunge 50/35

Restoration:
8 Inverted KB Press from bottom of lunge ea arm
60s Door frame stretch ea side
60s elevate forward fold w/KB
60s Lying piriformis stretch ea side
8 T-spine openers from mtn climber ea side



7.17.18

July 17th, 2018

“He who believes is strong; he who doubts is weak. Strong convictions precede great actions.”
– Louisa May Alcott

W/U:
8 – 3 position Quad release
8 Rhomboid release
8 SB Hip thrusters
8 PVC overhead press while lying face down
12 up-downs with hop

Strength:
Back Squat 9 rounds of 3 reps @ 80% on 90s mark
Then
KB Chain Complex
3 rounds on 3m mark – 1 arm at a time, each arm per round
7 Push press
5 Strict Press
9 Push Jerk

Skill/Volume:
Double Under practice
6m

Met Con:
“Running w/Grace”
For Time
30 Clean n Jerks 135/95, 115/85, 95/65
At the end of the first minute, Run 250m (Driveway and back) note time on return from run, continue clean and jerks for 1 min, run again after 1 min of Clean n jerks, continue until 30 reps of Clean n Jerk are complete, score is total time.

Restoration:
60s Door frame stretch ea leg
30s couch stretch ea leg
40-60s banded overhead/snatch position stretch



7.16.18

July 16th, 2018

“When everything seems to be going against you, remember the airplane takes off against the wind, not with it.”
– Henry Ford

W/U:
30’ spider crawl
12 push ups
20 squats
10 PVC Snatch balance
10 PVC Superman

Met Con:
For TIme
20/20 yd KB Overhead carry 53/35
12 Dips
12 OHS 115/85
12 Burpee O’er BB
40/40 yd KB Front rack carry
10 Dips
10 OHS
10 Burpee O’er BB
75/75 yd Farmer Carry
8 Dips
8 OHS
8 Burpee O’er BB
50 DU/150 Singles

Restoration:
60s Lying piriformis stretch
8 Lateral bends away from grounded ea side from couch stretch position
10 banded PVC internal/external rotation with press



7.13.18

July 13th, 2018

“We generate fears while we sit. We overcome them by action.”
– Dr. Henry Link

W/U:
8 reverse lunges ea leg
30s Wall assisted T-spine opener
8 clapping or hopping push ups
8 V-ups
w/ Empty BB
8 muscle cleans
8 front squats

Strength:
KB Chain Complex on 3m mark
KB on one side of body, complete reps on one side, switch to other side, both sides, then rest
7 Front rack lunge ea leg
5 – 1/Arm OH lunge ea leg
9 Jump lunges

Skill:
Push ups
8m EMOM – 15s MAx effort

Met Con: 1st Evolution performed 5/10/18
For Time – 25 min cap
24 Squat Clean 135/95
40 Box Jump or step ups (20 ea leg)
24 BB lunge
40 T2B
24 Push jerks
40 Burpees

Restoration:
8 Recovery position T-spine opener ea side
60s Door frame stretch ea side
8 1/Arm inverted KB strict press ea side from bottom of lunge
30’ high lunge walk



7.12.18

July 12th, 2018

“The only limit to our realization of tomorrow will be out doubts of today.”
– Theodore Roosevelt

W/U:
10 Post assisted 3-3-1 tempo squats
8 1/Arm inverted KB strict press, slow press ea arm
15 V-ups
8 single arm RKBS ea arm
8 KB snatch ea arm

Strength:
Back squat
5 sets of 4 reps @ 75% on 60s mark
Then
Strict Press
4 sets of 10 reps @ 60% on 2m mark
Then
Olympic: Snatch:

Core work:
Tabata – L-sit holds
Rings, Parallettes, hanging, boxes



7.11.18

July 11th, 2018

“For every reason it’s not possible, there are hundreds of people who have faced the same circumstances and succeeded.”
– Jack Canfield

W/U:
10 band pull aparts
10 band face pulls
10 scap push ups
30’ frankenstien walk
30’ high knees
30’ fanny whackers

Strength:
Push Ups
3 sets of 30 reps or 1m Max effort, 1 min rest between sets

Track:
4 – 100m Sprints 2 min rest between

Skill/Volume:
Wall Balls
7m EMOM 14 reps

Met Con:
9m AMRAP
30′ Farmer Carry 105/70
8 KB Thrusters 35/26 ea hand
15 sit ups
45 DU/135 Singles

Restoration:
40s Cobra pose
60s Door frame stretch ea side
40s Lying Piriformis stretch ea side
60s Hero pose hold with alternating overhead reach





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16131 Gothard St Suite L
Huntington Beach, CA 92647


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Purpose Gym in Huntington Beach, CA was founded with one clear goal: to help you to achieve yours. Learn More