Propel Fitness Center

02 Dec
2019

Tuesday 12/03/19- Workout

Bench Press- 2X5@60%, 2X3@75%, 2X1@RPE10 *18 min cap. Complete in any order/rep scheme: 50X- BB Strict OHP (75/55) 100X- V sit-ups 150X- Push-ups (floor to lockout) *Every 3 min, stop and do 10 Burpees (scale 5)

30 Nov
2019

Workout of the Day

Monday 12/02/19- Workout

Low Bar Back Squat- 5X3@80% or RPE5 *16 min cap. Start on either circuit: C1: 5X5. Rest 1 min after set. Bulgarian Lunge (45/35's) BB Stiff Leg Deadlift (135/105) C2: 3 Rounds for time. 10X- TTB 150X- Jump Rope 20X- Skier Lunge Jump RL=1

28 Nov
2019

Workout of the Day

Friday 11/29/19- Workout

Start on any circuit. C1: 5 Sets. Rest 30 sec after set. 10X- TRX Bicep Curls AMRAP- DB Hammer Curls (25/15's) C2: 5 Sets. Rest 30 sec after set. 10X- TRX Tricep Skull Crusher AMRAP- DB Tricep Skull Crusher (25/15's) C3: For time: 20-15-10-5. Wall Ball (20/14) KB Swing (55/35) Bike...

26 Nov
2019

Workout of the Day

Wednesday 11/27/19- Workout

Start on E1 or C2. C3 must be done last. E1: 5X10. Build to RPE10 BB Hip Thrust C2: 5 Rounds. Rest 1 min after set. 15X- MB Squatted Side Step 10X- MB Stiff Leg Deadlift (55/35's) C3: 21-18-15-12-9-6. No Rest. Jump Squat Push-ups DB Snatch (55/35) RL=1 Jump Rope (X10)

25 Nov
2019

Workout of the Day

Tuesday 11/26/19- Workout

Sumo Deadlift- 5X6@65% or RPE5 *16 min cap. Complete 5 Rounds: 10X- Bench Press (185/125) (135/75) 1 Min- Goblet Squat Hold (55/35) 10X- KB Tricep OH Ext (55/35) 10X- KB Tricep Skull Crusher 15X- Weighted Ceiling Touch (25/15) 15X- Weighted Core Twist RL=1

24 Nov
2019

Workout of the Day

Monday 11/25/19- Workout

Low Bar Back Squat- 4X8@60% or RPE5 *16 min cap. Complete 5 Rounds: Run 400Y 10X- Conventional Deadlift (135/105) 8X- Burpees Over Bar 6X- Pause Pull-up (3 sec)

22 Nov
2019

Workout of the Day

Saturday 11/23/19- Workout

Bench Press- 2X5@65%, 2X3@80%, 2X1@RPE10 *18 min cap. Complete 4 Rounds: 4X- Plate OH Walk (45/35) 8X- Incline Bench Press (RPE8) 12X- TRX Skull Crusher 16X- Push-ups (floor to lockout)

21 Nov
2019

Workout of the Day

Friday 11/22/19- Workout

Start on any circuit below. C1: 5 Sets. Rest 1 min after set. 20X- Deficit KB Sumo Squat (55/35) 15X- MB Hip Extension C2: 5 Sets. Rest 1 min after set. 10X- DB Lat Pull-over (55/35) 10X- TRX Single Arm Row 30 sec- ISO Superman Hold C3: For time:...

20 Nov
2019

Workout of the Day

Thursday 11/21/19- Workout

Pause Low Bar Back Squat- 5X3 build to RPE10 *18 min cap. 3 sec pause. AMRAP: 16 Min 5X- Burpees 10X- DB Floor Chest Press (55/35's) 5X- BB Thruster (95/75)

19 Nov
2019

Workout of the Day

Wednesday 11/20/19- Workout

Start- Run 800Y Then complete 3 Rounds of: 10X- BB Core Roll-out (135/105) 10X- TRX Pikes 15X- KB Bent-over Row (45/35's) 15X- DB Bicep Curl (25/15's) 20X- Plate Hammer Curl (45/35) 20X- Plate Bent-over Row End- Run 800Y

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