Propel Fitness Center

20 Oct
2021

Thursday 10/21/21- Workout

Complete strength in any order: Bench Press- 5X3 Build to RPE10. BB Strict OHP- 4X2@80% or 4X10@RPE6. *24 min cap. Complete 4 Rounds: 5X- DB Incline Bench (70/45's) 10X- TRX Skull Crusher 15X- DB OH Tricep Ext. (25/15's) Run 200Y w/ WB (20/14)

19 Oct
2021

Workout of the Day

Wednesday 10/20/21- Workout

Tempo L.B. Back Squat- 4X5@65% or RPE5. *16 min cap. 3-2-1 tempo. Complete 3 Rounds. AMRAP in 1 Min On: 1 Min Off. Bike or Row Air Squat Burpees Over Box TRX Mountain Climber

18 Oct
2021

Workout of the Day

Tuesday 10/19/21- Workout

Sumo Deadlift- 2X2@85% and 2X1@RPE10 or 4X12@RPE7. Complete: 10-9-8-7-6-5. Chin-ups Platform Reverse Lunge (35/25's) RL=1 KB Inclined Row (55/35's) BB Suitcase Deadlift (95/75) RL=1 Alt. DB Snatch (55/35) RL=1

17 Oct
2021

Workout of the Day

Monday 10/18/21- Workout

BB Push Press- Est. a 3RM or 4X10@RPE6. *14 min cap. Start on either circuit: C1: 3 sets. Rest 90 sec after set. 8X- DB Front Arm Raise (25/15's) 8X- DB Side Arm Raise AMRAP- DB OHP C2: 3 sets. Rest 90 sec after...

14 Oct
2021

Workout of the Day

Friday 10/15/21- Workout

Sumo Deadlift- 10X10@50-60% or RPE5. *18 min cap. Complete: 30-20-10. Bulgarian Lunge RL=1 BB Lateral Single Leg Jump Over RL=2 Mountain Climber RL=1 Starfish Sit-up RL=1 Bicycle RL=1

13 Oct
2021

Workout of the Day

Thursday 10/14/21- Workout

Complete strength in any order: Pause Bench Press- 4X8@RPE10. L.B. Back Squat- 5X1@85% or 4X8@RPE8. *24 min cap. Complete 4 Rounds: 15X- DB Incline Bench (55/35's) 1 Min- KB OH Hold (45/35's) 15X- Stationary Lunge (35/25's) RL=1 150X- Jump Rope

12 Oct
2021

Workout of the Day

Wednesday 10/13/21- Workout

Complete: 10-10-8-8-6-6. Rest 30-60 sec after set. C1: Pause Chin-ups DB Hammer Curl (35/25's) C2: Pause BB Reverse Grip Bent-over Row (95/75) Reclined DB Bicep Curl (25/15's) C3: TRX Y's Inclined Plate Reverse Fly (15/10's) C4: No rest. BB Core Roll-out (225/185) Bike or...

11 Oct
2021

Workout of the Day

Tuesday 10/12/21- Workout

Strict OHP- Est. a 5RM or 4X8@RPE8. *12 min cap. Start on either circuit: C1: 4 sets. Rest 1 min after set. 10X- Bench Press (185/125) (135/75) AMRAP- T.B. Tricep Ext. C2: 4 sets. Rest 1 min after set. 10X- DB Front Squat (55/35's)...

10 Oct
2021

Workout of the Day

Monday 10/11/21- Workout

Sumo Deadlift- Est. a 3RM or 5X8@RPE7. *15 min cap. Start on any circuit: C1: 4X8. Rest 1 min after set. Single Leg DL (55/35) RL=1 Pause Single Leg Hip Thrust (55/35) RL=1 C2: 4X8. Rest 1 min after set. TRX Single Arm Low...

08 Oct
2021

Workout of the Day

Saturday 10/09/21- Workout

Complete in any order/rep scheme: 75X- BB Front Squat (95/75) 75X- DB Floor Chest Press (55/35's) 75X- Sit-ups 75X- Step-ups RL=1 75X- DB OHP (25/15's) *Every 3 min, stop and do 5 burpees.

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