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Train with a purpose at Purpose Gym in Huntington Beach

10.18.18 Functional Fitness Strength and Conditioning training class

October 18th, 2018

“Get action. Seize the moment. Man was never intended to become an oyster.”
– Theodore Roosevelt

W/U:
8 side plank lifts on bench
8 lateral leg lifts ea side
8 squats w/band above knee
8 chest openers on wall
300m easy row

Strength:
Squat
4 sets of 10 at 70% on 3m mark
DB Bench
4 sets of 12 reps @# from 9/27
Deadlift
9 sets of 2 @ 90% on 2m mark

Core:
TGU progression – 3 ea side

Restore:
40s foam roll Ab/adductors ea side
40s foam roll upper/outer glutes
8 lax ball pec release ea side



10.17.18 Functional Fitness Strength and Conditioning training class

October 17th, 2018

“You can’t expect to hit the jackpot if you don’t put a few nickels in the machine.”
– Flip Wilson

W/U:
8 DB Push jerk ea arm
8 single leg hip thrusters
8 squat jumps
8 Overhead KBS
200m jog

Strength:
KB Chain Complex – Explosive
Last performed on 9/26
3 rounds on 3m mark
6 single arm RKBS
5 single arm thrusters
7 Snatch

Met Con:
4 rounds
10 T2B
8 HSPU
4 Tyre flips
2 Turkish get ups ea side AHAP

Restore:
60s lying 90/90 quad/T-spine stretch
10 Hollow rock hold w/KB Pull over
10 down dog to cobra



10.16.18 Functional Fitness Strength and Conditioning training class

October 16th, 2018

“The first step toward success is taken when you refuse to be taken captive by the environment in which you first find yourself.”
– Mark Caine

W/U:
10 band face pulls
10 scap pull ups
10 sandbag good mornings
8 inverted KB strict press ea arm

Skill/Volume:
Kip/Strict pull ups

Met Con:
2 times

4m AMRAP
100m Run
20 RKBS 62/44

2m rest

4m AMRAP
12 cal row
12 Push press 95/75

2m rest – repeat both AMRAPs

Core:
3 rounds
10 Plank knee to elbow
20s side plank ea side
KB Russian twist AHAP

Restore:
8 Prone snow angels
60s lying piriformis stretch
8 Mtn climber with T-spine rotation



10.15.18 Functional Fitness Strength and Conditioning training class

October 15th, 2018

“I know not age, more weariness nor defeat.”
– Rose Kennedy

W/U:
10 prone Y raise
10 prone T raise
8 banded scap push ea arm
10 banded good morning
10 banded tri press down
100m jog

Strength:
Strict Press
9 sets of 2 reps @90% on 90s mark

RKBS
3 sets of 35 swings on 3m mark

Skill/Volume:
Dips/Push ups
4 rounds 6-10 Dips or 12-15 push ups on 90s mark
Weighted dips are optional

Met Con:
Buy In: 400m run
3 rounds
3 rope ascents
6 Hang power snatch 95/75
Driveway run

Restore:
10 double band face pull/ext rotation/press
30s Triceps smash
60s hamstring door frame stretch



10.12.18 Functional Fitness Strength and Conditioning training class

October 12th, 2018

“Too low they build, who build beneath the stars.”
– Edward Young

W/U:
40s banded bully with int rotation behind back
30s lying hip flexor hold w/5 flutter kicks ea leg
10 empty BB muscle cleans
20 quick steps onto plate ea foot
10 alt V-ups ea side

Strength:
Bench Press
10 sets of 3 reps @85% on 90s mark

Skill/Volume:
7m EMOM
15 leg raises or 20s L-Sit hold

Track:
5 – 400m Row 2m rest between

Met Con:
10-9-8…3-2-1
1-2-3…8-9-10
Sandbag Squats 60/40 or Overhead Squats 105/85
T2B/V-ups
40 DU/120 Singles after ea round

Restore:
8 3 – position calf release
40s hero pose hold, wall supported optional
60s door frame stretch ea side



10.11.18 Functional Fitness Strength and Conditioning training class

October 11th, 2018

“Happiness is not something you postpone for the future; it is something you design for the present.”
– Jim Rohn

W/U:
10 banded PVC int/ext rotation w/overhead press
10 banded good morning
10 post assisted pause squats
10 sandbag hip thrusters
10 sandbag front squats or goblet squats

Strength:
Strict Press
4 sets of 8 reps @70% on 2m mark

Deadlift
4 sets of 10 reps @70% on 2m mark

Front Squat
5 sets of 5 reps @75% on 90s mark

Core:
2 rounds
10 Superman
5 Dead bugs ea side
5 KB windmills ea side

Restore:
8 lunge position arm overhead lateral stretch
8 Sciatic release ea side
60s elbow supported superman





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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