Propel Fitness Center

29 Dec
2019

Monday 12/30/19- Workout

LB Back Squat- 5X5@65-75% or RPE5 *16 min cap. Start on either circuit once done: C1: 3 sets. Rest 1 min after set. 5X- Weighted Bulgarian Lunge (55/35's) 20X- Banded Goblet Squat (55/35) C2: 3 sets. Rest 1 min after set. 5X- Pause BB Bent-over Row (135/105) 10X- TRX Reverse...

27 Dec
2019

Workout of the Day

Saturday 12/28/19- Workout

Bench Press- 3XAMRAP@50% or 135/85 *14 min cap. Partner WOD for time. Complete in order. One works, one rests. Reps are combined. 40X- BB Thruster (55/75) 80X- DB Bench Press (70/45's) 120X- Push-ups (floor to lockout) 160X- WB Bear Hug Squats (20/14)

26 Dec
2019

Workout of the Day

Friday 12/27/19- Workout

Start on any circuit: C1: 5X8. Rest 1 min after set. Pull-ups Landmine High Row (35/25) C2: 4X15. Rest 1 min after set. TRX Bicep Curl Plate Reverse Grip Curl (45/35) C3: 4 Sets. No rest. 10X- BB Core Roll-out (185/165) 6X- Single KB Farmers Walk (55/35) 20 Cal- Row

25 Dec
2019

Workout of the Day

Thursday 12/26/19- Workout

Pause Low Bar Back Squat- 5X4@70% or RPE5 *18 min cap. Start on either circuit. C1: 5 sets. Rest 1 min after set. 5X- BB Reverse Lunge (135/105) 15X- Stiff Leg DL (55/35's) C2: 4 sets. No Rest. 10X- Starfish Sit-up RL=1 15X- Ceiling Touch 45 sec- Hollow Hold 150X- Jump Rope

22 Dec
2019

Workout of the Day

Monday 12/23/19- Workout

Bench Press- Est. a 1RM or 5X8@RPE6 *16 min cap. Once done, complete 4 Rounds of: 10X- DB Floor Chest Press (55/35's) 10X- BB OHP Press (95/75) 15X- KB Skull Crusher (55/35) 15X- Plate Side Arm Raise (15/10's) 20 cal- Bike or Row

20 Dec
2019

Workout of the Day

Saturday 12/21/19- Workout

Partner WOD for time. Complete in order: C1: 100X combined- Conventional Deadlift (185/165) (135/105) Partner Hangs from Rig C2: 75X combined- Pull-ups Partner Holds Regular Plank C3: 100X combined- Alt. DB Snatch (55/35) Partner Rests C4: 75X combined- Sit-ups

19 Dec
2019

Workout of the Day

Friday 12/20/19- Workout

Sumo Deadlift- 5X5 Build to RPE10 *18 min cap. Start on any circuit below: C1: 3X10. Rest 1 min after set. Platform Reverse Lunge (35/25's) Stiff Leg Deadlift (35/25's) C2: 3 Sets. Rest 1 min after set. 10X- BB Front Squat (135/115) 25X- Jump Squat C3: 20-15-10. Bike or Row (cals) Wall...

18 Dec
2019

Workout of the Day

Thursday 12/19/19- Workout

Bench Press- 5X8@65% or RPE5 *15 min cap. Start on either circuit: C1: 4 sets. Rest 1 min after set. 5X- Incline Bench (RPE10) 10X- Pause Push-ups (3 sec.) C2: 4 sets. Rest 1 min after set. 10X- DB OHP (35/25's) 20X- Single DB OH Tricep Ext. (35/25) C3: 15-12-9-6....

17 Dec
2019

Workout of the Day

Wednesday 12/18/19- Workout

Start on any circuit. C1: 4 Sets. Rest 1 min after set. 5X- Pause Pull-ups (3 sec) 10X- KB Hammer Curl (45/35) C2: 4 Sets. Rest 1 min after set. 5X- Pause Inclined Row (55/35's) 10X- DB Bicep Curl (25/15's) C3: 4 Sets. Rest 1 min after set. 5X- Pause...

16 Dec
2019

Workout of the Day

Tuesday 12/17/19- Workout

Pause LB Back Squat- 5X3@70% or RPE5 *3 sec pause. C1: 4 sets. Rest 1 min after set. 15X- MB DB Hip Thrust (35/25's) 1 Min- MB Wall Sit *24 min cap. Once everyones done, EMOM Challenge: Burpees (1st=1, 2nd=2, 3rd=3…)

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