Propel Fitness Center

15 Mar
2019

Saturday 03/16/19- Workout

Complete strength in order. Bench Press- 4XAMRAP@60% or 135/65 BB Floor Press- 4X10@RPE8 *20 min cap. - Death by EMOM: Start at 1 rep, then add 1 rep each round. Burpees Push-ups (floor to lockout)

14 Mar
2019

Workout of the Day

Low Bar Back Squat- 4X8@50% or RPE5 *18 min cap. - Start on any circuit: C1: 4 sets. Rest 1 min after set. 10X- BB Hip Thrust (RPE10) 15X- KB Sumo Squat (55/45) C2: 4X10 Dropsets. Rest 1 min after set. DB Incline...

13 Mar
2019

Uncategorized

Thursday 03/14/19- Workout

BB Front Squat- 5X6@65-75% or RPE5 *20 min cap. - Complete for time: 25-20-15-10-5 DB Front Squat (55/35's) DB Floor Chest Press (55/35's) Run 400Y

12 Mar
2019

Workout of the Day

Wednesday 03/13/19- Workout

Start on any circuit below: - C1: 6 sets. Rest 1 min after set. 5X- Weighted Pull-up (RPE10) 10X- DB Hammer Curls (35/25's) C2: 6X10. Rest 1 min after set. BB Bent-over Row (95/65) TRX Reverse Fly C3: 5 sets. No Rest....

11 Mar
2019

Workout of the Day

Cardio Class (6:00A)- Tuesday 03/12/19

Start on any circuit. Complete for time. - C1: 30-25-20-15-10. Single DB Push Press (35/25) RL=2 Jump Squat Bike (Meters) C2: 30-25-20-15-10. Plank Push-up Mountain Climber RL=1 Row (Meters)

11 Mar
2019

Workout of the Day

Tuesday 03/12/19- Workout

BB Strict OHP- Est. a 1RM or 5X10@RPE7 *18 min cap. - Complete 5 Rounds of: 10X- Bench Press (185/85) (135/65) 1 Min- KB OH Hold (45/35's) 100X- Jump Rope 1 Min- Plank

10 Mar
2019

Workout of the Day

Monday 03/11/19- Workout

Conventional Deadlift- Est. a 1RM or 5X10@RPE7 *18 min cap. - Start on either circuit below: C1: 5X10. Rest 1 min after set. TRX Hamstring Curl BB Stiff Leg Deadlift (115/85) C2: 3 Rounds. No rest. 100Y- Walking Lunge w/ WB (20/14)...

08 Mar
2019

Workout of the Day

Cardio Class (9:00A)- Saturday 03/09/19

Complete 5 Rounds of: - 150X- Jump Rope 15X- Split Leg Lunge Jump RL=1 10X- DB Thruster (35/25's) 10X- Burpee Over Box 200M- Bike 200M- Row

08 Mar
2019

Workout of the Day

Saturday 03/09/19- Workout

Bench Press- 5X10. Build to heaviest load. *20 min cap. - Complete for time: 5-10-20-30-20-10-5 Push-up (floor to lockout) Sit-ups WB Bear Hug Squats (20/14)

07 Mar
2019

Workout of the Day

Friday 03/08/19- Workout

BB Front Squat- 4X10@RPE8 *18 min cap. - Start on any circuit below: C1: 12-12-10-10-8-8. Rest 30 sec after set. Inclined DB Bicep Curl (25/15's) TRX Bicep Curl C2: 12-12-10-10-8-8. Rest 30 sec after set. KB OH Tricep Extension (45/35) KB Floor...

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