Propel Fitness Center

22 Dec
2020

Wednesday 12/23/20- Workout

Bench Press- Est. a 3RM or 6X8@RPE7. *16 min cap. Start on any circuit below: C1: 4 sets. Rest 1 min after set. 8X- Neg. BB Incline Bench Press (135/105) AMRAP- Push-ups C2: 4 sets. Rest 1 min after set. 8X- DB OHP (35/25's)...

21 Dec
2020

Workout of the Day

Tuesday 12/22/20- Workout

Sumo Deadlift- 5X1@85% or 5X10@RPE6 *18 min cap. Start on any circuit below: C1: 4X15. Rest 30 sec between sets. DB Inclined Hamstring Curl (35/25) Anchored Band Glute Squat C2: 4 sets. Rest 1 min after set. 15X- BB Bent-over Row (95/65) AMRAP- DB...

20 Dec
2020

Workout of the Day

Monday 12/21/20- Workout

HB Back Squat- 2X3@65%, 2X2@75%, 2X1@RPE10 or 6X8@RPE7 *18 min cap. Complete: 12-10-8-6. Single DB Chest Press (55/35) RL=1 Stationary Lunge (55/35) RL=1 Single DB Push Press (55/35) RL=1 Burpees Jump Rope (X10)

18 Dec
2020

Workout of the Day

Saturday 12/19/20- Workout

Complete in order for time: 100X- Push-ups 90X- Sit-ups 80X- WB Bear Hug Squat (20/14) 70X- DB Snatch (55/35) RL=2 60X- Pull-ups 50X- Push-ups 40X- Sit-ups 30X- WB Bear Hug Squat (20/14) 20X- DB Snatch (55/35) RL=2 10X- Pull-ups

17 Dec
2020

Workout of the Day

Friday 12/18/20- Workout

Start on any circuit: C1: 4 sets. Rest 1 min after set. 10X- Bulgarian Lunge (35/25's) RL=1 15X- KB Deficit Sumo Squat (70/55) 20X- KB Swing (55/35) C2: 4 sets. Rest 1 min after set. 10X- BB Reverse Lunge (115/85) RL=1 15X- Side Lying...

16 Dec
2020

Workout of the Day

Thursday 12/17/20- Workout

Pause HB Back Squat- 3X8@60% or RPE5 *15 min cap. 2 sec pause. Complete: 6-9-12-12-9-6. BB Floor Chest Press (185/125) (135/85) DB Incline Chest Press (70/45's) Plate OH Sit-up (45/35) Bike or Row (cals)

15 Dec
2020

Workout of the Day

Wednesday 12/16/20- Workout

EMOM for 10 min: Odds: 10X- Sumo Deadlift (225/175) (185/125) Evens: 5X- Pull-ups Once done, start on any circuit: C1: 4X10. Rest 1 min after set. KB Lat Pull-over (70/45) DB Bicep Curl (25/15's) C2: 4X10. Rest 1 min after set. TRX Low Row...

14 Dec
2020

Workout of the Day

Tuesday 12/15/20- Workout

Bench Press- 3XAMRAP@65% or 135/85 *15 min cap. Complete in any order/rep scheme for time: 100X- Push-ups 75X- Wall Ball (20/14) 50X- DB Floor Chest Press (55/35's) 25X- BB Push Press (95/65) *Every 3 min, stop and do 5 Burpees. EC: 4X10. Rest 1...

13 Dec
2020

Workout of the Day

Monday 12/14/20- Workout

Complete: 4X2@80% or 4X10@RPE8 on both. HB Back Squat Sumo Deadlift *24 min cap. Complete: 21-15-9. DB Front Squat (55/35's) DB Stiff Leg Deadlift (55/35's) Bike or Row (cals) Jump Rope (X10)

11 Dec
2020

Workout of the Day

Saturday 12/12/20- Workout

BB Push Press- Est. a 3RM or 4X8@RPE6 *14 min cap. Start on any circuit: C1: 4 sets. Rest 1 min after set. 5X- BB Incline Bench (185/125) 10X- DB Floor Chest Press (55/35's) C2: 4 sets. Rest 1 min after set. 5X- Pull-ups...

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