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9.23.19 Functional Fitness Strength and Conditioning training class

September 23rd, 2019

“Don’t wish for it, work for it.”

W/U:
5 Mtn climber w/T-spine ea
8 superman
8 down dog to cobra
6 straight leg lateral raises
1 box jump
6 goblet squats
1 box jump
6 KB rdl ea
1 box jump
6 squat jumps

Strength:
20m to find Squat 1Rm
Suggested squat warm up:
10@ emtpy BB
8@ 55%
5@65%
3@75%
2@85%
1@95%
1@?

Met Con:
15m AMRAP
10 Lunges total
12 Sandbag O’er Shoulder total
15 Push Ups
18 cal row

Core: 2 rounds
6 dead bugs ea
10 plank knee to elbow ea
12 lying leg raise w/heel pulse



9.20.19 Functional Fitness Strength and Conditioning training class

September 20th, 2019

“The pain you feel today will be the strength you feel tomorrow.”

W/U:
5 Mtn climber w/T-spine ea
8 Superman
8 down dog to cobra
8 lateral lunges ea
8 sandbag front squat
8 sandbag bent row
8 push ups w/sandbag drag total
20 jumping jacks

Strength: alternating movements on 2min mark
Sumo DL
4 sets of 12 reps @ # 9/4
DU/singles
4 sets of 25s

Met Con:
4 rounds
2 man makers
20s side plank ea
6 BMU/8 C2B/10 pull ups or ring rows
20s side plank ea
Hydrant run
20s side plank ea

Restoration:
40s post assisted overhead lat stretch ea
40-60s hero pose hold



9.19.19 Functional Fitness Strength and Conditioning training class

September 19th, 2019

“If you are persistent, you will get it. If you are consistent, you will keep it.”

W/U:
5 Mtn climber w/T-spine ea
8 superman
8 down dog to cobra
w/empty BB
6 jump n shrug
6 high pulls from hang
6 muscle cleans
6 front squats
6 shoulder to overhead
6 burpees o’er BB

Olympic – Field work: 12min EMOM
E: 3 power clean
3 Front squat
3 shoulder to overhead
O: Strict Pull ups (# optional)

Met Con:
10-8-6-4-2
Burpees
Cal row
HSPU/H.R. Push ups/Push ups

Core: 2 rounds
10 Banded High crunch
10 plank knee to elbow ea
5/5 Overhead pallof press from bottom of lunge, 5 from each lunge



9.18.19 Functional Fitness Strength and Conditioning training class

September 18th, 2019

“Good things come to those who sweat.”

W/U:
5 Mtn climber w/T-spine ea
8 superman
8 down dog to cobra
8 wide leg good morning
8 DB SH2OH
8 8 static lunge ea
8 scap ring row/scap pull up
Fence jog

Strength: Alternating movements on 2min mark
Push press
4 sets of 12 reps @ # 9/3
DB Row
4 sets of 12 reps ea arm

Met Con: for time (20m cap)
Run N: All building, R: 400m, D: Hydrant
16 ball slams
12 Box step ups total 40/25
10 cal row
Run N: 400m, R: Hydrant, D: Fence
16 ball slams
12 box step ups total
10 cal row
Run N: Hydrant, R: Fence, D: far side of bush
16 ball slams
12 box step ups total
10 cal row
Run N: Fence, R: far side of bush, D: near bush
16 ball slams
12 box step ups total
10 cal row
1min plank hold

Restoration:
90/90 lying lateral stretch ea
Doorframe stretch



9.17.19 Functional Fitness Strength and Conditioning training class

September 17th, 2019

“Slow progress is better than no progress.”

W/U:
5 mtn climber w/T-spine
8 superman
8 down dog to cobra
8 KB RDL ea
8 KB bent row ea
6 single leg squat
6 chin ups or ring curls
8 burpees

Hybrid S/C:
0-7min
Build to heavy single clean n jerk
7-16min AMRAP
15 T2B
10 RKBS 70/53
5 Front squat 135/95, 115/85, 95/65

Rest 8min

Met Con:
6m AMRAP
3-6-9-12-+3….
Thrusters 95/65, 75/55
Bar facing burpees

Core: 2 rounds
6 dead bugs ea
6 side plank turnouts ea
10 supermans



9.16.19 Functional Fitness Strength and Conditioning training class

September 16th, 2019

“Once you see results, it becomes an addiction.”

W/U:
5 mtn climber w/T-spine ea
8 Superman
8 Down dog to cobra
8 goblet squats
8 wide leg good mornings
8 KB overhead tri extensions
8 ring curls
25 DU/25s singles

Strength:
Alternating movements on 2min mark
Box Squats
4 sets of 12 reps @#9/6
DB or EZ bar Skull crushers
4 sets of 12

Met Con:
15m AMRAP
15 Push ups
10 lunges ea leg N: DB/KB Overhead, R: DB/KB Suitcase, D: Bodyweight
10 DB/KB Snatch ea 53/35
Run N: 400m, R: Hydrant, D: Fence

Restoration:
Doorframe stretch
Lax ball rhomboid release





Workout Of The Day

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