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Train with a purpose at Purpose Gym in Huntington Beach

8.17.18 Functional Fitness and Conditioning class

August 17th, 2018

“Out of difficulties grow miracles.”
– Jean De La Bruyere

W/U:
10 SB Hip thrusters w/pause
10 DB Push jerks
10 wall supported knee lifts from lunge position (hip flexor activation)
10 Empty BB hang power snatch

Skill/Volume:
HSPU
7m EMOM 20s work

Track:
3 – 500m row
3 min rest between efforts

Met Con:
Evolution 3 last performed 7/2
10m AMRAP
10 KB Snatch ea arm 53/35
15 Goblet Squat 53/35
15 T2B

Restore:
30-40s Forearm Stretch
10 Lax ball Hamstring release ea side
10 Trap release ea side



8.16.18 Functional Fitness and Conditioning class

August 16th, 2018

“To the mind that is still, the whole universe surrenders.”
– Lao Tzu

W/U:
6 reverse lunges ea leg
6 squat jumps
8 push ups
8 Single arm suitcase DL ea side
8 empty BB pause squat to med ball
8 DB FLoor press
10 lying or hanging leg raises

Strength:
Back Squat
4 sets of 8 reps @ 65% on 2m mark

DB Bench press
4 sets of 12 reps on 2m mark; last performed on 7/5

Deadlift
5 sets of 2 reps @ 85% on 60s mark

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

Restore:
40s pigeon pose ea leg
40-60s couch stretch wall/bench option
6 Mtn Climbers w/T-Spine reach ea side



8.15.18 Functional Fitness and Conditioning class

August 15th, 2018

“Instead of trying to make your life perfect, give yourself the freedom to make it an adventure, and go ever upward.”
– Drew Houston

W/U:
8 KB RDL ea leg w/rear leg grounded
8 KB Windmills ea side
8 DB Hang snatch ea arm
10 Empty BB Thrusters

Strength:
KB Chain Complex
3 rounds
Each arm per round on 2m mark
6 1 arm RKBS
5 KB Snatch
7 1 arm KB Thruster

Met Con:
6 Rounds
2 MU/BMU or 6 C2B
1 Hang power snatch (HPSN) 135/95
30 DU/90 singles
1 HPSN
10/8 cal row
1 HPSN

Restore:
40s OH Banded Shoulder stretch ea
5 – 3 position calf release ea side
60s piriformis stretch



8.14.18 Functional Fitness and Conditioning class

August 14th, 2018

“Believe you can and you’re halfway there.”
– Theodore Roosevelt

W/U:
8 Single arm DB Press – Midline stability focus
8 SIngle leg KB RDL w/rear leg grounded
8 DB Hang snatch ea arm
10 single leg SB Hip thrusters ea leg
10 1 arm KB/DB Push Jerks ea arm

Strength:
Strict Press
9 sets of 3 reps @ 85% on 60s mark

RKBS
3 sets of 40 swings on 2 ½ min mark

Met Con:
Evolution 3 – last version on 7/9
3 rounds
25 SB Squats 40/25
12 Hang Power Clean 135/100
6 Ring Dips

Track:
600m Run

Restore:
8 – 3 position Quad release on foam roller
60s door frame stretch
30s wrist stretch



8.13.18 Functional Fitness and Conditioning class

August 13th, 2018

“It’s not the years in your life that counts, it’s the life in your years.”
– Abraham Lincoln

W/U:
30ft Frankenstein’s walks
30ft fanny whackers
1O single leg SB Hip thrusters ea leg
10 DB Push jerks
6 Tuck Jumps
30s Deadhang

Met Con: For Time
40/40 yd Farmer carry 105/70 in each hand
400m Run
10 RKBS 62/44
2 HSPU or 6 Push Ups
15 RKBS
3 HSPU or 9 Push Ups
25 RKBS
4 HSPU or 12 Push Ups
50 RKBS
20/18 cal row
10 RKBS
1 Box Jump 30/24
15 RKBS
2 Box Jump
25 RKBS
3 Box Jump
50 RKBS
400m Run
40/40 yd Farmer carry

Core work:
2 rds – 20s ea move/hold
Side Plank – Lt
Side Plank – Rt
Reverse plank
L-sit or Leg raises

Restore:
10 Down Dog to Cobra
30s Hip Flexor hold w/5 flutter kicks ea
40-60s low back foam roll w/BB grab overhead



8.10.18

August 10th, 2018

“Silence is a true friend who never betrays.”
– Confucius

W/U:
8 clapping or hopping push ups
8 banded lat pulldowns
8 supermans
8 goblet squats
8 DB or BB push press

Strength:
Bench Press
9 sets of 3 reps @ 85% on every 60s mark

Skill/Volume:
5m
Kipping or Strict pull up work

Met Con:
5 rounds
9 Thrusters 100/70
1 Rope climb legless or 2 rope climbs w/legs
200m Run
18 RKBS 62/44

Restore:
5 – 3 position Forearm release w/ Lacrosse ball ea side
8 – 3 position Quad release ea side
60s Lat foam roll 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