Propel Fitness Center

18 Apr
2019

Friday 04/19/19- Workout

BB Strict OHP- Est. a 10RM or 5X10@RPE5 *16 min cap. - Start on either circuit below: C1: 12-12-10-10-8-8. Rest 30-60 sec after set. TRX Skull Crusher Bench DB Skull Crusher (35/25's) Plate Side Arm Raise (15/10's) C2: 4 Rounds. Rest as...

17 Apr
2019

Workout of the Day

Thursday 04/18/19- Workout

Low Bar Back Squat- 6X5@70-80% or RPE5 *20 min cap. - Start on either circuit below: C1: 18-16-14-12. Rest as needed. Wall Ball (20/14) DB Snatch (55/35) RL=2 C2: 3 Sets. Rest 1 min after set. 10X- BB Reverse Lunge (115/85) RL=1...

16 Apr
2019

Workout of the Day

Wednesday 04/17/19- Workout

8 Min EMOM- Sumo Deadlift 2X@80% or 5X@135/105 - Once done, complete circuits in any order: C1: 4 sets. Rest 1 min between sets. 5X- Farmers Walk (70/45's) 10X- TRX Low Row 15X- DB Reverse Fly (25/15's) C2: 4 sets. No Rest....

15 Apr
2019

Workout of the Day

Cardio Class (6:00A)- Tuesday 04/16/19

Partner WOD. Start on any circuit. C1: 3 rounds. Run 400Y Partner holds V-sit C2: 3 rounds. Bike 300M 20X- Mountain Climber RL=1 Partner holds Regular Plank C3: 4 rounds. 20X- DB Thruster (25/15's) Partner holds Plate OH (35/25)

15 Apr
2019

Workout of the Day

Tuesday 04/16/19- Workout

Complete Strength in any order: Bench Press- 4X5@70-80% or RPE5 Push Press- 4X3 build to RPE10 *24 min cap. - Once done, complete 4 rounds of: Run 200Y w/ WB (20/14) 5X- BB Floor Chest Press (185/125) 100X- Jump Rope 5X- DB Bench Press...

14 Apr
2019

Workout of the Day

Monday 04/15/19- Workout

Pause Front Squat- 6X3@70-80% or RPE5 *18 min cap. - Complete circuits in any order: C1: 4 sets. Rest 1 min after set. 30 sec.- Side Plank Adductor Hold 10X- Single Leg Deadlift (55/35) 30 sec.- Wall Sit (45/35) C2: 10-9-8-7-6-5. No...

12 Apr
2019

Workout of the Day

Cardio Class (6:00A)- Saturday 04/13/19

Complete circuits in any order: - C1: 4 Rounds. Run 400Y 15X- DB Truster (35/25's) C2: 4 Rounds. Row 300M 10X ea.- Single Arm KB Swing (35/25) C3: 4 Rounds. Bike 400M 10X- Burpees Over Box

12 Apr
2019

Workout of the Day

Saturday 04/13/19- Workout

Bench Press- 5X10 build to RPE10. *18 min cap. - Partner WOD for time. Complete in order: 100X- BB Push Press (115/85) Run 400Y 100X- DB Floor Press (55/35's) Run 400Y 100X- Push-ups (floor to lockout) 100X- Wall Balls (20/14) *Complete total...

11 Apr
2019

Workout of the Day

Friday 04/12/19- Workout

Front Squat- 4X5@75% or RPE5 *18 min cap. - Once done, start on any circuit below: C1: 4 sets. Rest 1 min after set. 5X- Platform Reverse Lunge (55/35's) 20X- MB Hip Thrust 20X- MB Hip Extension C2: For time: 25-20-15-10-5. Conventional...

10 Apr
2019

Workout of the Day

Thursday 04/11/19- Workout

Start on any circuit below: C1: 6 Sets. 3 sec pause. Rest 1 min after set. 6X- Pause Pull-up 10X- Pause KB Hammer Curl (45/35) C2: 6 Sets. 3 sec pause. Rest 1 min after set. 6X- Pause DB Incline Row (55/35's) 10X- Pause...

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