Propel Fitness Center

25 May
2022

Thursday 05/26/22- Workout

BB Strict OHP- 5X5 Build to RPE10. *14 min cap. Start on any circuit once done: C1: 3 Rounds. Rest 90 sec after set. 5X- Bench Press (185/115) AMRAP- Dropset Bench Press (135/85) C2: 3 Rounds. Rest 90 sec after set. 5X- Inclined DB...

24 May
2022

Workout of the Day

Wednesday 05/25/22- Workout

Pause Front Squat- 4X6@60% or RPE4. *16 min cap. 2 sec pause. Complete 3 Rounds: 100Y- Walking Lunge 100Y- Run 10X- TRX Pike 10X- Starfish Sit-up RL=1 1 Min- ISO V-sit

23 May
2022

Workout of the Day

Tuesday 05/24/22- Workout

Complete circuits in order: C1: 75X- Strict Pull-up 75X- DB Bench Press (70/45's) C2: 60X- DB Incline Bench Press (55/35's) 60X- BB Bent-over Row (135/105) C3: 45X- DB Skull Crusher (35/25's) 45X- KB Hammer Curl (55/35) *Every 4 min, stop and do 10 Burpees.

22 May
2022

Workout of the Day

Monday 05/23/22- Workout

Complete 4X3@70% or 4X10@RPE6 on both. Front Squat Sumo Deadlift *25 min cap. Complete 3 Rounds: 30 sec- Side Plank w/ Adductor Hold RL=1 15X- Banded Goblet Squat (55/35) 15X- TRX Box Hamstring Curl Run 200Y

19 May
2022

Workout of the Day

Friday 05/20/22- Workout

Sumo Deadlift- 5X4@60% or 5X10@RPE6. *16 min cap. Start on any circuit: C1: 4 sets. Rest 1 min after set. 5X- Pause BB Hip Thrust (275/245) 20X- MB Squatted Side Step RL=1 C2: 4 sets. Rest 1 min after set. 5X- Bench Press (225/135)...

18 May
2022

Workout of the Day

Thursday 05/19/22- Workout

Start and end with 800Y Run. Then, start on any circuit. Complete 4 sets. Rest 1 min after set. C1: 8X- Pause BB Inverted Row 12X- Pause TB Reverse Fly C2: 8X- Pause Inclined Scapular Retraction (55/35's) 12X- Neg. DB Hammer Curl (25/15's) C3:...

17 May
2022

Workout of the Day

Wednesday 05/18/22- Workout

Front Squat- 3X5@65% or 4X8@RPE7. *15 min cap. AMRAP in 20 Min: Run 200Y 20X- Split Leg Lunge Jump RL=1 10X- Wall Ball (20/14) 5X- Burpees Over Box

16 May
2022

Workout of the Day

Tuesday 05/17/22- Workout

Bench Press- 8X3@70% or 5X10@RPE5. *18 min cap. Complete: 10-10-8-8-6-6. Pull-up DB Floor Chest Press (70/45's) Seated DB Bicep Curl (35/25's) Seated DB OH Tricep Ext. (35/25's) Jump Rope (X10)

15 May
2022

Workout of the Day

Monday 05/16/22- Workout

Conventional Deadlift- Est. a 1RM or 5X10@RPE6. *16 min cap. Start on any circuit. Complete 3X10 on each. Rest 1 min after set. C1: Platform Reverse Lunge (55/35's) RL=1 Pause MB Hip Abduction C2: Single TRX Hamstring Curl RL=1 Pause MB Hip Extension C3:...

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