Propel Fitness Center

03 Sep
2019

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-...

25 Aug
2019

Workout of the Day

Monday 08/26/19- Workout

BB Strict OHP- 5X5@70% or RPE5 *16 min cap. Start on any circuit once done. C1: 5 Sets. Rest 30-60 sec after set. 5X- Bench Press (RPE10) 10X- Floor DB Skull Crusher (25/15's) C2: 5 Sets. Rest 30-60 sec after set. 10X- Pause Push-up...

23 Aug
2019

Workout of the Day

Saturday 08/24/19- Workout

Complete strength in order: Bench Press- 5X2@85% or RPE6 Incline Bench Press- 4X15@RPE10 *24 min cap. EMOM: 1st min=1, 2nd=2, 3rd=3… Burpees *Go until clock catches you. Once done, finish with 800Y Run.

22 Aug
2019

Workout of the Day

Friday 08/23/19- Workout

Low Bar Back Squat- 3X5@65% or RPE5 *16 min cap. Start on any circuit once done. Complete 8-10-12-10-8 on each. Rest 30-60 sec after set. C1: BB Overhand Bent-over Row (95/75) Plate Hammer Curl (45/35) C2: TRX High Row DB Bicep Curl (25/15's) C3: DB Hip Thrust (35/25's) DB Stiff Leg...

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