Propel Fitness Center

12 Sep
2021

Monday 09/13/21- Workout

Complete strength in any order: Pause Bench Press- 3X1@RPE10 or 3X10@RPE6. BB Strict OHP- 4X5@70% or RPE5. *22 min cap. Complete: 8-10-12-10-8. BB Incline Bench (135/95) DB Floor Chest Press (70/45's) Run 200Y w/ WB (20/14) Wall Ball (20/14)

09 Sep
2021

Workout of the Day

Friday 09/10/21- Workout

Sumo Deadlift- Est. a 10RM or 4X12@RPE7. *15 min cap. Start on any circuit: C1: 4 sets. Rest 1 min after set. 6X- Neg. Pull-ups 12X- Neg. Reclined DB Bicep Curl (25/15's) C2: 4 sets. Rest 1 min after set. 6X- Pause BB Hip...

08 Sep
2021

Workout of the Day

Thursday 09/09/21- Workout

L.B. Back Squat- 6X2@70% or 4X12@RPE7. *16 min cap. EMOM for 4 Rounds on each. Rest 2 min between. E1: 15 cal- Bike or Row E2: 15X- Burpees Over Bar E3: 15X- Mountain Climbers RL=1 15X- Sit-ups *For every time caught, Run 400Y.

07 Sep
2021

Workout of the Day

Wednesday 09/08/21- Workout

Bench Press- Est. a 3RM or 4X10@RPE7. *16 min cap. Complete 5 Rounds: 10X- BB Strict OHP (95/75) 10X- DB Incline Bench (70/45's) 10X- TRX Skull Cruhser 10X- Pause Push-ups 100X- Jump Rope

06 Sep
2021

Workout of the Day

Tuesday 09/07/21- Workout

Sumo Deadlift- 3X3@75% or 3X8@RPE6. *15 min cap. Start on any circuit: C1: 4 sets. Rest 1 min after set. 5X- Bulgarian Lunge (55/35's) RL=1 15X- TRX Hamstring Curl C2: 4 sets. Rest 1 min after set. 5X- Single DB Bent-over Row (55/35) RL=1...

Monday 09/06/21- Workout (Classes at 8:00A or 11:00A ONLY)

05 Sep
2021

Workout of the Day

Monday 09/06/21- Workout (Classes at 8:00A or 11:00A ONLY)

Complete 13 Rounds for time: 13X- Push-ups 13X- KB Swing (70/55) 13X- Pull-ups 13X- KB Goblet Squat (70/55) 13 cal- Bike or Row

02 Sep
2021

Workout of the Day

Friday 09/03/21- Workout

Complete in order: 100X- WB Bear Hug Squat (20/14) 90X- DB Bench Press (55/35's) 80X- Single DB Push Press (35/25) RL=2 70X- Jump Squat 600Y- Run 50X- WB Bear Hug Squat 40X- DB Bench Press 30X- Single DB Push Press 20X- Jump Squat 100Y-...

01 Sep
2021

Workout of the Day

Thursday 09/02/21- Workout

L.B. Back Squat- 4X6@60% or RPE5. *14 min cap. Start on either circuit: C1: 5 sets. Rest 90 sec after set. 5X- BB Reverse Grip Row (135/105) 10X- DB Lat Pull-over (70/55) 10X- TRX Bicep Curl C2: 4X10. Rest 90 sec after set. KB...

31 Aug
2021

Workout of the Day

Wednesday 09/01/21- Workout

Tempo Bench Press- 5X3 Build to RPE10 or 4X8@RPE6. *16 min cap. 3-2-1 tempo. Complete for time in any order/rep scheme: 75X- Wall Ball (20/14) 100X- Sit-ups 150X- Push-ups *Every 3 min, stop and do 5X DB Thrusters (55/35's)

30 Aug
2021

Workout of the Day

Tuesday 08/31/21- Workout

Sumo Deadlift- 5X3@70% or 5X8@RPE5. *15 min cap. Complete 5 Rounds: 4X- Farmers Carry (70/55's) 6X- Pull-ups 8X- Bike or Row (cals) 10X- DB Hammer Curl (35/25's) EC: 10-9-8-7-6-5-4-3-2-1. Burpees KB Swing (70/55)

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