Propel Fitness Center

15 Jan
2021

Saturday 01/16/21- Workout

Complete: 20-16-12-8-4 Conventional Deadlift (135/105) Pull-ups KB Swing (70/45) Dual DB Suitcase Row (55/35's) Bulgarian Lunge (55/35's) RL=2 Bike or Row (cals)

14 Jan
2021

Workout of the Day

Complete: 3X3@80% or 3X10@RPE10 on both. Bench Press BB Push Press *22 min cap. Complete: 8-10-12-10-8. DB Incline Bench (55/35's) Plank Push-up RL=1 BB Landmine Press (45/35) RL=1 Single DB OH Tricep Ext. (35/25) RL=1 Wall Ball (20/14)

13 Jan
2021

Workout of the Day

Thursday 01/14/21- Workout

HB Back Squat- 5X5@60% or RPE5. *16 min cap. Complete for time: 100X- Step-ups RL=2 100X- Sit-ups 100X- DB Snatch (55/35) RL=2 *Every 3 min, stop and do 5 Burpees.

12 Jan
2021

Workout of the Day

Wednesday 01/13/21- Workout

Complete 5 Rounds: 5X- Chin-ups (RPE10) 5X- BB Reverse Grip Row (135/105) 10X- DB Seated Bicep Curl (25/15's) 10X- Plate Hammer Curl (45/35) 15X- TRX Fall-out 15X- Weighted Superman (5/2.5's) 20 cal- Bike or Row

11 Jan
2021

Workout of the Day

Tuesday 01/12/21- Workout

Bench Press- 6X5@70% or RPE5. *16 min cap. Start on any circuit: C1: 4X10. Rest 1 min after set. BB Strict OHP (95/65) Plate Side Arm Raise (15/10's) C2: 4X10. Rest 1 min after set. Bench DB Skull Crusher (25/15's) Plate Truck Driver (35/25)...

10 Jan
2021

Workout of the Day

Monday 01/11/21- Workout

Pause Sumo Deadlift- 5X3@65% or RPE5. *16 min cap. 3 sec pause. Complete: 15-12-9-6 on each. Rest as needed. C1: BB Hip Thrust (135/105) Bike or Row (cals) C2: Pull-ups Jump Rope (X10) C3: KB Swings (70/45) Burpees

08 Jan
2021

Workout of the Day

Saturday 01/09/21- Workout

BB Push Press- Est. a 5RM or 5X8@RPE7 *15 min cap. AMRAP in 18 min: 5X- Bench Press (185/125) (135/75) 10 cal- Bike or Row 15X- Plate OH Sit-up (35/25) 20X- Push-ups 25X- WB Bear Hug Squat (20/14)

07 Jan
2021

Workout of the Day

Friday 01/08/21- Workout

Complete circuits in any order: C1: 4 sets. Rest 1 min after set. 10X- Pull-ups AMRAP- DB Bicep Curl (25/15's) C2: 4 sets. Rest 1 min after set. 10X- BB Bent-over Row (135/105) AMRAP- TB Reverse Fly C3: 4 sets. Rest 1 min after...

06 Jan
2021

Workout of the Day

Thursday 01/07/21- Workout

Tempo HB Back Squat- 4X3@65% or RPE5. *18 min cap. 3-2-1 tempo. EMOM for 4 Min on each movement. Rest 2 min between. E1: 20X- Front Squat (95/65) E2: 20X- Split Leg Lunge Jump RL=1 E3: 20X- Wall Ball (20/14)

06 Jan
2021

Uncategorized

Wednesday 01/07/21- Workout

Pause Bench Press- 6X3@75% or RPE5 *16 min cap. 3 sec pause. Complete: 25-20-15-10. BB Push Press (95/65) DB Snatch (55/35) RL=2 Burpees Over Bar DB Floor Chest Press (55/35's)

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