Push Press- Est. a 3RM or 5X8@RPE6 *18 min cap. – Complete: 8-10-12-10-8 Seated DB OHP (35/15’s) Plate Truck Drivers (35/15) TRX Reverse Fly Jump Rope (X10)
Read MoreConventional Deadlift- 2X2@ ea. 70/80/90% or 6X8@RPE7 *20 Min cap. – Complete in order. C1: 3X10. Rest 60-90 sec after set. KB Single Arm Swings (35/20) Platform Reverse Lunge TRX Hamstring Curls Single Leg Hip C2: 3X10. Rest as needed. TRX Y’s Farmers Walk (55/35’s) Superman
Read MoreComplete for time: Run 800Y 50X- Single Leg Stand-ups 50X- Pull-ups 100X- Push-ups 50X- TTB or Knee Raises 50X- V sit-ups Run 800Y
Read MoreBench Press- 4X10@60% or RPE8 *18 min cap. – 16 Min EMOM (scale to 10 reps) M1-4: 15X- Wall Balls (20/10) M5-8: 15X- OH Sit-ups (35/15) M9-12: 15X- DB Bench Press (55/25’s) M13-16: 15X- TRX Skull Crushers
Read MoreComplete 5 Rounds in order. Rest as needed. – 4X- Sumo Deadlift (60% or RPE6) 10X- DB Bent-over Row (55/25) 15X- TB Reverse Fly’s 10X- TRX Inverted Row 8X- DB Bicep Curl’s (35/15’s) 20X- BB Lateral Jump-overs
Read MorePartner Wod for time. – C1: 4X15. Conventional Deadlift (185/125) (135/85) *Partner hold’s KB’s (55/35’s) C2: 3 Rounds. Run 400Y *Partner hold’s bar. If it’s dropped, 5 burpee’s. C3: 3X20. KB Swings (55/35) *Partner hangs from rig.
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Name: Lauren Age: 27 Background: I did ballet, jazz and modern dance all through college as well as dance team. After that I did mostly hot yoga but had not worked out in almost a year when I joined Propel. I had also never lifted before joining. When did you join Propel Fitness Center? […]
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