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3.19.19 Functional Fitness Strength and Conditioning training class

March 19th, 2019

“It is discouraging how many people are shocked by honesty and how few by deceit.”
– Noel Coward

W/U:
10s stations
Then
3-5-7
Wall walks or pike walks
Supermans
Single leg hip thrusters (unweighted or light weight)
Flutter kicks or lying leg raises
Jump squats

Strength: alternate movements on 90s mark
Strict Press 9 sets of 2 @90%
Reverse hyper or Hip thrusters (BB or Sandbag) 9 sets of 6 reps

Met Con:
8m AMRAP
15 T2B
12 Box step up total 60/40
200m run

Restoration:
40-60s forearm stretch
40-60s Overhead side stretch from bottom of lunge ea
90s door frame stretch ea side



3.18.19 Functional Fitness Strength and Conditioning training class

March 18th, 2019

“You never go poor by giving.”
– Unknown

Attn: Reminder – there will be no coach for the 5:30am class or the 9am class. Apologies for the inconvenience.
– The PTC staff

W/U:
10s stations
Then
3-5-7
Sandbag DL
Sandbag bent row
Sandbag good morning
Sandbag front squats
Sandbag shoulder to shoulder (overhead)

Strength: Alternate movements on 2m mark
Deadlift 4 sets of 10 @60%
DB Row 4 sets of 10 ea arm @# from Mar 5th

Met Con:
4 Rounds
1 TGU ea side 53/35
25 Wall BAlls 20/14
1 TGU ea side
15 cal row
1 TGU ea side
10 Hang power snatch 95/65

Restoration:
90s piriformis – floor, bench, or box
12 W-V wall slides
12 lax ball rhomboid release ea side



Beware the Ides of March…

March 15th, 2019

“Beware the Ides of March.”
– Bill Shakespeare

Attn: There will not be a coach for the 5:30am or the 9:00am class on 3/18. Apologies for the inconvenience.
– The PTC Staff.

Ides of March
W/U:
10s stations
Then
3-5-7
Sandbag good morning
Single arm DB push press
Single leg hip thruster ea
Single arm DB row ea
Burpees
Finish with 30ft Frankenstein walk

Strength:
Alternate movements on 90s mark
Strict Press 4 sets of 8 reps @ 60%
Row 4 sets of 250m

Met Con:
18m to complete
200m run
10 burpees
10 DB/KB Snatch ea 50/35
400m run
10 burpees
10 DB/KB snatch ea
600m run
10 burpees
10 DB/KB snatch ea
800m run
10 burpees
10 DB/KB snatch ea

Restoration:
90s doorframe stretch ea
6 scorpion kick with T-spine reach ea side
90s elevated KB forward fold



3.14.19 Functional Fitness Strength and Conditioning training class

March 14th, 2019

“I have not failed. I’ve just found 10,000 ways that won’t work.”
– Thomas A. Edison

Attn: Please read the “State of Purpose” on the whiteboard under Sunday. There are also copies available on the box underneath the whiteboard.

Reminder: The midday class now starts at 12:30pm.

W/U:
10s stations
Then
3-5-7
Sandbag good morning
Push ups w/sandbag drag
Single leg sandbag hip thrusters ea
Single arm DB push press
Finish w/30ft bear crawl

Strength:
Alternate movements on 90s mark
Deadlift 6-8 sets of 2 reps @95%
HSPU 6-8 sets of 3-5 reps

Met Con:
10m AMRAP
5 Man makers 35/20
6 Box Step ups ea 60/40
12 cal row

Restoration:
5 scorpion kick w/T-spine reach ea side
30ft Mtn climber crawl
90s pigeon pose ea



3.13.19 Functional Fitness Strength and Conditioning training class

March 13th, 2019

“The truth is of course is that there is no journey. We are arriving and departing at the same time.”
– David Bowie

Attn: Please read the “State of Purpose” posted on the whiteboard under Sunday, there are also copies available on the box underneath the whiteboard.

Reminder: The midday class begins at 12:30pm effective immediately.

W/U:
10s stations
Then
3-5-7
Bent KB row ea
KB RDL
Alt V-ups ea
Finish w/a single 30ft crab walk – feet first

Hybrid S/C
12m EMOM
A: 6 Bent BB row
B: 20yd Sled drag
C: 3 Dead bugs ea side

Met Con:
18-15-12
Thrusters 95/65
T2B

Or

15-10-5
Thrusters 115/85
T2B

Restoration:
60-90s box elevated KB forward fold
60s cobra pose
30ft walking high lunge



3.12.19 Functional Fitness Strength and Conditioning training class

March 12th, 2019

“The Bravest thing is to LIVE the life of the person you wish to become.”
– Unknown

W/U:
10s stations
Then
3-5-7
Pull ups/ring rows
Push ups
Jump squats
Lunges ea leg – jump optional
Burpees

Strength:
Alternate movements on every 90s
Back Squat 4 sets of 8 reps at 60%
MU – 2/BMU – 3/Strict Pull ups 5-6/Ring rows 8-10

Met Con:
21-15-9
Push press 95/65
Hang power clean 95/65
30ft Sandbag lunge after ea round

Restoration:
30ft walking high lunge
10 W/V arm wall slides





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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