Propel Fitness Center

20 Feb
2020

Friday 02/21/20- Workout

Pause Bench Press- 6X1 Build to RPE10. *18 min cap. 3 sec pause. AMRAP in 18 Min: 5X- Alt. Elevated Push-up RL=1 20X- WB Bear Hug Squat (20/14) 5X- WB Core Twist RL=1 20X- DB Snatch (55/35) RL=2 50X- Jump Rope

19 Feb
2020

Workout of the Day

Thursday 02/20/20- Workout

Complete circuits in any order. C1: 4 Sets. Rest 1 min after set. 10X- BB Inverted Row 15X- TB Reverse Fly C2: 4 Sets. Rest 1 min after set. 5X- TRX Pull-ups 10X- DB Lat Pull-over (55/35) C3: 3 Rounds. No Rest. 4X- Farmers Walk (70/45's) *At each cone, 5...

18 Feb
2020

Workout of the Day

Wednesday 02/19/20- Workout

Complete strength in any order: Bench Press- 6X6@70% or RPE5 BB Strict OHP- 4X10@65% or RPE5 *22 min cap. EMOM: 1st=1X, 2nd=2X, 3rd=3X… DB Thruster (55/45's) (35/25's) Push-up (floor to lockout)

17 Feb
2020

Workout of the Day

Tuesday 02/18/20- Workout

Pause Conventional Deadlift- 4X5@65% or RPE5 *15 min cap. 2 sec pause. Complete circuits in any order: C1: 3 sets. Rest 1 min after set. 10X- Single Leg TRX Hamstring Curl 20X- MB Squatted Side Steps C2: 4 sets. Rest 1 min after set. 5X- DB Inclined Row (55/35's) 10X-...

16 Feb
2020

Workout of the Day

Monday 02/17/20- Workout

Front Squat- 6X5@65% or RPE5 *18 min cap. Once done start on either circuit. C1: 4 Sets. Rest 90 sec after set. 5X- Bench Press (65% or RPE5) 10X- DB Floor Press (55/35's) C2: 4 Sets. Rest 90 sec after set. 10X- Weighted Jump Squat (35/25's) 30 sec- ISO Lunge...

14 Feb
2020

Workout of the Day

Saturday 02/15/20- Workout

Start on either circuit: C1: 4 sets. Rest 60-90 sec after set. 4X- Bench Press (75% or RPE5)4X- KB OH Walk (35/25's) 12X- KB OH Tricep Ext. (35/25) C2: 4 Rounds for time. 5X- Stationary Lunge (35/25's) 10X- Wall Ball (20/14) 15 cals- Bike

13 Feb
2020

Workout of the Day

Friday 02/14/20- Workout

Warm-up: 3X10. BB Good Mornings (75/55) Regular Plank (45 sec.) TRX Low Rows *10 min cap. Complete for time: 12-10-8-6-4-2. Conventional Deadlift (275/215) (185/125) Pull-ups Bar Facing Burpees

12 Feb
2020

Workout of the Day

Thursday 02/13/20- Workout

Bench Press- 5X5 build to RPE10. *16 min cap. Complete: 8-10-12-10-8. HB Back Squat (50% or 135/85) DB Incline Bench Press (55/35's) Wall Sit (45 sec) Pause DB Tricep Kickback (25/15)

11 Feb
2020

Workout of the Day

Wednesday 02/12/20- Workout

Start on any circuit: C1: 4X12. Rest 1 min after set. TRX Single Arm Row KB Suitcase Row (35/25) C2: 4X12. Rest 1 min after set. Pause Inclined Plate Y's (10/5's) Pause Scapular Pull-ups Iso Bird Dog (30 sec ea.) C3: For time: 20-15-10-5. Jump Rope (X10) BB Core Roll-outs (135/105) Starfish Sit-up...

30 Jan
2020

Workout of the Day

Friday 01/31/20- Workout

8 MIN EMOM on each circuit. 2 min rest between. C1: 5X- Conventional Deadlift (165/125) (135/85) 5X- Burpees Over Bar C2: 5X- Pull-ups 10X- KB Swing (55/35) C3: 5 cal- Bike or Row 10X- Starfish Sit-up RL=1

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