Propel Fitness Center

08 Sep
2019

Monday 09/09/19-Workout

Low Bar Back Squat- Est. a 1RM or 5X10@RPE5 *18 min cap. Complete circuits in order. C1: 4 Sets. Rest 1 min after set. 5X- BB Front Squat (65% or 135/105) 10X- Single KB Suitcase Deadlift (55/45) C2: 4 Rounds. No Rest. 15X- Wall Ball (20/14) 10X- WB Core Twist...

05 Sep
2019

Workout of the Day

Friday 09/06/19- Workout

Low Bar Back Squat- 3X10@60% or RPE5 *18 min cap. Complete: 10-8-6-4-2 Conventional Deadlift (65% or 135/105) DB Inclined Row (55/35's) 30 sec- Iso Lunge Hold Chin-upRun 200Y

04 Sep
2019

Workout of the Day

Thursday 09/05/19- Workout

Bench Press- 3X5@65%, 3X3@75%, 3X1@RPE10 or 6X10@RPE8 *20 min cap. Start on any circuit below: C1: 4 Sets. Rest 1 min after set. 5X- Incline Bench Press (RPE10) 10X- Floor KB Skull Crusher (55/35) C2: 4 Sets. Rest 1 min after set. 5X- DB Floor Chest Press (70/35's) 10X- DB...

03 Sep
2019

Workout of the Day

Wednesday 09/04/19- Workout

Start on either circuit. 20 min cap. C1: 4X8. Rest 30-60sec after set. DB Bent-over Row (55/35) TRX Single Arm Row C2: 4X8. Rest 30-60sec after set. DB Bicep Curl (25/15's) DB Reverse Fly (25/15's) AMRAP: 24 Min 8X- Pull-ups Run 200Y 8X- BB...

02 Sep
2019

Workout of the Day

Tuesday 09/03/19- Workout

Complete strength in any order. 3X2@80% or RPE5 Sumo Deadlift Low Bar Back Squat *24 min cap. Start on any circuit: C1: 25-20-15-10. Rest as needed. MB Squatted Side Step MB Glute Bridge C2: 25-20-15-10 TTB Ceiling Touch Starfish Sit-up RL=1

Monday 09/02/19- Workout (9&11:00A CLASS ONLY)

01 Sep
2019

Workout of the Day

Monday 09/02/19- Workout (9&11:00A CLASS ONLY)

Complete strength in any order: BB Strict OHP- Est. a 5RM or 5X10@RPE6 Bench Press- 4X2@85% or RPE5 *24 min cap. Complete for time: Mile loop challenge 1st corner: 200 Squats 100 Push-ups 2nd corner: 150 Squats 75 Push-ups 3rd corner: 100 Squats 50 Push-ups 4th corner: 50 Squats 25 Push-ups

29 Aug
2019

Workout of the Day

Friday 08/30/19- Workout

Low Bar Back Squat- 3X1@RPE10 or 3X10@RPE5 *16 min cap. Complete: 5-10-15-10-5. Rest as needed. Conventional Deadlift (185/155) (135/105) Strict Pull-up Burpees Over Bar Single Leg Hip Thrust (55/35)

27 Aug
2019

Workout of the Day

Wednesday 08/28/19- Workout

Start on any circuit below: C1: 4 Rounds. Rest as needed. 100Y- Farmers Carry (70/45's) 200Y- Run 100Y- Farmers Carry C2: 5X8. Rest 1 min after set. TRX Y's DB Inclined Row (55/35's) Plate Hammer Curl (45/35) C3: 5X8. Rest 1 min after set. BB Core Roll-out (135/105) Chin-up

26 Aug
2019

Workout of the Day

Tuesday 08/27/19- Workout

Sumo Deadlift- Est. a 3RM or 5X10@RPE7 *18 min cap. Start on either circuit once done. C1: 5 Sets. Rest 1 min after set. 15X- Inclined DB Hamstring Curl (35/25) 20X- TRX Hamstring Curl C2: 5 Sets. Rest 1 min after set. 10X- KB Goblet Reverse Platform Lunge (55/35) 20X-...

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