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Train with a purpose at Purpose Gym in Huntington Beach

2.24.17

February 24th, 2017

“Always be yourself, express yourself, have faith in yourself, do not go out and look for a successful personality and duplicate it.”
~Bruce Lee

Activation/Mobility

Warm Up:
12 empty BB 3s pause sqauts
12 empty BB RDL or Sumo DL
12 empty BB Push press
12 scapular ring rows or scap pull ups
12 V-ups

P: Strength
Back Squat
3×5 add 2.5-5# to last week’s totals

Met Con:
For time (20m Cap)
27/24 cal row
12 WB
24/21 cal row
15 WB
18/15 cal row
18 WB
15/12 cal row
21 WB
12/9 cal row
24 WB

X: Strength
Back Squat
Using 90% of 1rm
5 reps at 75%
3 reps at 85%
1 rep at 95%

Accessory:
3×12 RDL – add 5-10# to totals from two weeks ago
3×12 Strict Hang leg raise

Met Con:
9m AMRAP
9 Burpee onto plate
9 Push press 135/95, 115/85, 95/65
9 T2B

17.1

Warm Up

2 rounds
12 empty bb high pulls
12 kbs
12 tuck jumps
12 ballistic push ups
6 broad jumps

For Time (20m Cap)
10 DB Snatch 50/35
15 Burpee Box Jump Over
20 DB Snatch
15 BBJO
30 DB Snatch
15 BBJO
40 DB Snatch
15 BBJO
50 DB Snatch
15 BBJO



2.23.17

February 23rd, 2017

“Obstacles are those frightful things you see when you take your eyes off your goal.”
~Henry Ford

Activation/Mobility

Warm Up:
P:
250m run
30’ bear crawl
8 single arm KBS ea arm
12 front plate raises

X:
30’ bear crawl
30’ overhead plate of KB carry ea arm
Using clean grip on empty BB
6 mid shin pulls to above knee w/2s pause at top
6 jump n shrug from mid shin
6 power clean
6 full clean
6 Front squats

P: Field Work
3 Rounds Not For Time
400m Run w/ sandbag
Battle rope – 40secs
25 sledge strikes ea arm
* rest as needed between stations

X: Strength
6x40yd Prowler @ Medium Weight
6 sets of 4 tire flips

Met Con:
15m EMOM using 80-90% of Clean 1 Rm
Minute 1 – 4 high pulls from hang
Minute 2 – 3 power clean
Minute 3 – 2 full cleans
Repeat through 15m



2.22.17

February 22nd, 2017

“There are many ways of going forward, but only one way of standing still.”
~Franklin D. Roosevelt

******* Please make an atempt to check the FB page under Purpose Training Center (different from the Shred page) for information and updates about the gym.

Activation/Mobility

Warm Up:
P:
200m run
12 band good morning
12 Empty BB strict press
12 hang power clean
20-30s hollow rock hold
12 lying leg raises

X:
12 Russian Swings
12 chin ups
8 kb windmills ea side
6 hang power clean
6 hang power snatch

P: Strength
Press 3×5 add 2.5-5# to last week’s totals

Met Con:
4 Rounds w/60s rest between
400m run
6 Clean n Jerk 155/115, 135/95, 115/85, 95/65
10 T2B, K2C, or V-ups

X: Strength
100 front plate raises
100 BB curls
3×3 3 grip position high pulls from hang

Met Con:
For time:
20 strict pull ups
30 Sandbag shoulder to overhead
Fire house run
50 cal row



2.21.17

February 21st, 2017

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

Activation/Mobility

Warm Up:
P:
2 rds
10 clapping or ballistic push ups
10 sq cleans w/empty BB
15 DU or 30s DU practice – 30 singles
X:
2 rds
15 RKBS
12 lying leg raises
9 goblet squat

P: Strength
Bench Press
3×5
* add 2.5-5# to last week’s totals

Met Con:
For Time (15m Cap)
12 Squat cleans 95/65
20 DU/60 Singles
9 Squat Cleans 115/85
30 DU/90 Singles
6 Squat cleans 135/95
40 DU/120 Singles
6 Squat cleans 155/115
50 DU/150 Singles

X: Strength
Bench Using 90% of 1Rm
5 @ 75%
3@ 85%
1@ 95% (max effort for reps)

Acc:
Strict Press
4×10 add 2.5# to last week’s totals
DB Row 4×10 try to increase weight from last week

Met Con:
12m cap
25-18-11
Double KB front squat 53/44, 44/35, 35/26
* listed weight if for ea hand, held in front rack
Single arm russian swing
T2B



2.20.17

February 20th, 2017

“I’ve found that luck is quite predictable. If you want more luck, take more chances. Be more active. Show up more often.”
~Brian Tracy

Activation/Mobility

Warm Up:
12 band face pulls
12 band pull aparts
12 single leg hip thrusters
12 scapular pull ups
12 OHS w/ PVC

P: Strength
DL 5×5
* add 5-10 to last week’s totals

Met Con:
18-15-12
C2B or Pull Ups
KB/DB OHS 53/35, 44/26, 35/18 (round down for DB weight)
50 DU after ea round (150 singles)

X: Strength
Prowler
6x40yd Medium weight
6×50/50 Mixed carry
Then
6x 10/40 yd sprints w/60-90s rest between efforts)

Met Con:
9m AMRAP
15 push ups
12 Hang Power Clean 155/115, 135/95, 115/85, 95/65
9 pull ups



2.17.17

February 17th, 2017

“It’s always too early to quit.”
~Norman Vincent Peale

Activation/Mobility

Warm Up:
10 Empty BB Back Squats
10 lying leg raises
8 lateral lunges ea leg
8 push press w/ empty BB
8 strict hang leg raise or tempo knee raise 3/3/1
50 DU or 100 Singles (DU Practice is 60s)

P: Strength
Back Squats
3×5
* add 2.5-5# to last week’s totals

Met Con:
4 rounds
400m Run
15 T2B
12 DB Thrusters 50/35, 45/30, 35/20
* DB weight is for DB in each hand, 50# or 35# DB in ea hand

X: Strength
Lunges (Forward or Reverse)
50 ea leg *complete all 50 on one leg before switching legs
Hip Thrusters 100 reps
Sit Ups 100 reps *complete as many as possible in 2m, then finish remaining reps
Strict Pull Ups 30 reps completed As quickly as possible using half sets and 20-30s rest between sets

Met Con:
15-12-9
Push Press 85-90% of Strict Press 1Rm
Sandbag ground to over the shoulder, alternate shoulders
* over each shoulder counts as a rep
After each round, perform a 50/50yd Farmer carry AHAP (As heavy as possible)





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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