Propel Fitness Center

10 Aug
2020

Tuesday 08/11/20- Workout

Low Bar Back Squat- 10X10@50% or RPE5 *24 min cap. Once done, complete: 8-10-12-10-8. Strict Pull-ups DB Bicep Curl (35/25's) Bike or Row (cals)

09 Aug
2020

Workout of the Day

Complete strength in any order. Sumo Deadlift- 4X5@65% or RPE6 Pause Bench Press- 3X5@RPE10 *3 sec pause. *24 min cap. Complete 4 Rounds once done: 4X- Plate OH Walk (45/35) *Perform 10 Push-ups & 10 Sit-ups at each cone. 15X- KB OH Tricep Ext....

07 Aug
2020

Workout of the Day

Saturday 08/08/20- Workout

Bench Press- 6X5@70% or RPE5 *16 min cap. Complete: 8-10-12-10-8. Pull-up DB Bench Press (70/45's) BB Reverse Grip Row (95/75) DB Floor Chest Press (55/35's) Run 200Y Jump Rope (X10)

06 Aug
2020

Workout of the Day

Friday 08/07/20- Workout

Complete: 3X3@80% or 3X8@RPE7 on both. Any order. Low Bar Back Squat Sumo Deadlift *24 min cap. Complete 3 Rounds. Rest as needed. 10X- Alt. Platform Reverse Lunge RL=1 15X- TRX Hamstring Curl 20X- Sprinter Lunge RL=1 20 sec- Side Plank Adductor Hold

05 Aug
2020

Workout of the Day

Thursday 08/06/20- Workout

AMRAP in 24 min. Start at 4 reps, climb by 4 each round. Run 200Y KB Swing (55/35) TTB Single DB Thruster (35/25) RL=2 Bike or Row (cals) EC: 100X on each.CrunchesStarfish Sit-up RL=1

04 Aug
2020

Workout of the Day

Wednesday 08/05/20- Workout

Bench Press- 10X10@50-60% or RPE5 *20 min cap. Complete 4 Rounds: 8X- BB Close Grip Bench (135/105) 8X- DB OHP (55/35's) 10X- Plate Core Twist (35/25) RL=1 10X- Plate OH Sit-up (35/25) Run 200Y w/ WB (20/14)

03 Aug
2020

Workout of the Day

Tuesday 08/04/20- Workout

EMOM for 10 min. Odds: Sumo Deadlift- 2X@85% or 6X@RPE5 Evens: 10X- Pull-ups Once done, start on either circuit: C1: 4X8. Rest 1 min after set. Braced DB Bent-over Row (55/35) RL=1 TRX Bicep Curl C2: 4X8. Rest 1 min after set. BB Good...

02 Aug
2020

Workout of the Day

Monday 08/03/20- Workout

Low Bar Back Squat- Est. a 5RM or 4X8@RPE6 *16 min cap Complete 4 Rounds. Rest as needed. 5X- BB Floor Press (185/115) (135/85) 15X- KB Floor Tricep Skull Crusher (55/35) 15X- Wall Ball (20/14) 15X- Alt. Lunge RL=1

31 Jul
2020

Workout of the Day

Saturday 08/01/20- Workout

Sumo Deadlift- Est. a 5RM or 4X8@RPE7. *16 min cap. Complete: 6-8-10-10-8-6. Rest as needed. DB Single Leg Hip Thrust (35/25) RL=1 DB Reverse Lunge (35/25) RL=1 BB Core Roll-out TRX Pike

30 Jul
2020

Workout of the Day

Friday 07/31/20- Workout

Bench Press- Est. a 3RM or 5X8@RPE6 *15 min cap. For time, in any order/rep scheme: 150X- Push-ups (floor to lockout) 125X- DB Goblet Squat (55/35) 100X- Sit-ups *Every 2 min, stop and do 8 Burpees.

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