Propel Fitness Center

29 Jul
2021

Friday 07/30/21- Workout

Complete for time: 10-9-8-7-6-5-4-3-2-1.Conventional Deadlift (225/185) (165/125)Strict Pull-upBurpees Over BarDB Snatch (55/35) RL=2Run 200Y

28 Jul
2021

Workout of the Day

Pause H.B.Back Squat- 3X5@60% or RPE5. *15 min cap. 3 sec pause. Complete 3 Rounds: 5X- Weighted Step-ups (55/35's) RL=1 15X- Wall Ball (20/14) 5X- Single KB Front Squat (55/35) RL=1 15X- Wall Ball (20/14) 1 Min- Wall Sit EC: In order: 50X- Crunches...

27 Jul
2021

Workout of the Day

Wednesday 07/28/21- Workout

BB Strict OHP- 5X5@70% or RPE5.*14 min cap. Complete in order:100X- Bench Press (135/85)Run 600Y100X- KB Skull Crusher (55/35)Run 600Y100X- Push-ups (floor to lockout)Run 600Y

26 Jul
2021

Workout of the Day

Tuesday 07/27/21- Workout

Conventional Deadlift- Est. a 3RM or 5X8@RPE6.*16 min cap. Complete circuits in any order:C1: 4X8. Rest 1 min after set.BB Inverted RowSingle DB Bent-over Row (55/35) RL=1Neg. DB Bicep Curl (25/15's) C2: 3X20. Rest 1 min after set.MB Hip Extension RL=1MB Hip AbductionMB Hip...

25 Jul
2021

Workout of the Day

Monday 07/26/21- Workout

Complete strength in any order:HB Back Squat- 2X3@75%, 1XAMRAP or 3X15@RPE6Bench Press- 4XAMRAP@65% or 135/85*25 min cap. Complete 3 Rounds:Run 400Y15X- DB Incline Bench (55/35's)15X- Goblet Squat (70/55)15X- DB Thruster (35/25's)

23 Jul
2021

Workout of the Day

Saturday 07/24/21- Workout

Partner WOD for time in order:100X- HB Back Squat (95/65)200X- Push-ups300X- Sit-ups400X- Squats1 Mile- Run *Reps are all combined. One works, one rests.

22 Jul
2021

Workout of the Day

Friday 07/23/21- Workout

Complete: 20-18-16-14-12-10.80Y- Farmers Carry (70/45's)Bike or Row (cals)Chin-upsAlt. DB Snatch (55/35) RL=2BB Suitcase Deadlift (95/75) RL=1

21 Jul
2021

Workout of the Day

Thursday 07/22/21- Workout

Tempo Bench Press- 5X3 Build to RPE10 or 5X5@RPE6.*16 min cap. 3-3-1 tempo. Complete 4 Rounds:4X- BB Floor Chest Press (185/125)8X- DB Strict OHP (35/25's)12X- Deficit Push-up 16X- DB Tricep Kickback (15/10) RL=2Run 200Y

20 Jul
2021

Workout of the Day

Wednesday 07/21/21- Workout

HB Back Squat- 4X10@50% or RPE5.*15 min cap. AMRAP in 4 min on each. Rest 2 min between.C1:20X- Split Leg Lunge Jump RL=110X- Sit-ups C2:20X- WB Bear Hug Squat (20/14)10X- Burpees Over Box C3:Run

19 Jul
2021

Workout of the Day

Tuesday 07/20/21- Workout

Start on C1 or C2 first, save C3 and C4 for last.C1: 5X8. Rest 1 min after set.DB Bench Press (70/45's)BB Bent-over Row (135/105) C2: 5X8. Rest 1 min after set.DB Incline Bench Press (70/45's)Pull-ups C3: Complete 50X on each in order:DB Tricep Skull...

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