Propel Fitness Center

08 Oct
2020

Friday 10/09/20- Workout

Pause Bench Press- 6X5@65% or RPE5 *16 min cap. 3 sec pause. AMRAP in 18 min. 5X- DB Incline Bench (70/45's) 10X- KB Skull Crusher (55/35) 15X- Wall Ball (20/14) 20X- Push-ups (floor to lockout)

07 Oct
2020

Workout of the Day

BB Front Squat- 3X6@60% or RPE5 *15 min cap. Start on either circuit: C1: 8-10-12-10-8. Rest 1 min after set. Pause Inclined Row (55/35's) Neg. DB Bicep Curl (25/15's) TRX Fall-out C2: 8-10-12-10-8. Rest 1 min after set. DB Bent-over Row (55/35) RL=1 TTB...

06 Oct
2020

Workout of the Day

Wednesday 10/07/20- Workout

Complete: 8-10-12-12-10-8. Rest as needed. BB Strict OHP (95/65) Plate Truck Driver (35/25) RL=1 Plate OH Sit-up (35/25) Plate Reverse CrunchJump Rope (X10) Run 400Y

05 Oct
2020

Workout of the Day

Tuesday 10/06/20- Workout

Conventional Deadlift- Est. a 3RM or 5X8@RPE5 *14 min cap. Complete in any order/rep scheme for time: 75X- Pull-ups 75X- Alt. Reverse Lunge RL=1 75X- Alt. DB Snatch RL=1 *Every 3 min, stop and do 5 burpees. EC: 50 reps on each in order....

04 Oct
2020

Workout of the Day

Monday 10/05/20- Workout

Complete strength in any order: BB Push Press- Est. a 5RM or 5X8@RPE5. BB Front Squat- Est. a 3RM or 5X8@RPE5. *20 min cap. Start on either circuit: C1: 5 sets. Rest 1 min after set. 5X- Incline Bench Press (135/95) 10X- DB Floor...

02 Oct
2020

Workout of the Day

Saturday 10/03/20- Workout

Complete 100 Reps on Bench Press @50% or 135/65 *Every time you have to re-rack, stop and complete: Run 400Y 20X- Wall Ball (20/14) 20X- Sit-ups

01 Oct
2020

Workout of the Day

Friday 10/02/20- Workout

Conventional Deadlift- 4X4@70% or RPE5 *15 min cap. Start on any circuit: C1: 4 sets. Rest 1 min after set. 8X- Reclined DB Bicep Curl (25/15's) AMRAP- Plate Hammer Curl (45/35) C2: 4 sets. Rest 1 min after set. 8X- TRX Reverse Fly AMRAP-...

30 Sep
2020

Workout of the Day

Thursday 10/01/20- Workout

Bench Press- 3XAMRAP@75% or 135/85 *14 min cap. Start on any circuit: C1: 5X8. Rest 1 min after set. Single DB OH Tricep Ext (35/25) Single DB Tricep Kickback (25/15) C2: 5X8. Rest 1 min after set. Single Landmine Press (45/35) Elevated Push-up RL=1...

29 Sep
2020

Workout of the Day

Wednesday 09/30/20- Workout

Pause Front Squat- 5X2@70% or 5X5@RPE5. *15 min cap. 2 sec pause. Start on any circuit: C1: 4 sets. Rest 1 min after set. 10X- DB Inclined Hamstring Curl (35/25) 15X- MB Straight Leg Hip Ext RL=1 C2: 4 sets. Rest 1 min after...

28 Sep
2020

Workout of the Day

Tuesday 09/29/20- Workout

BB Strict OHP- 6X3@70% or 5X8@RPE5 *15 min cap. Complete: 20-16-12-8. Plate OH Walk (45/35) (80Y) Plate Fingertip Holds (35/25's) (45 sec) Push-ups (floor lockout) Pull-ups Run 200Y EC: For time: 15-12-9-6. BB Thruster (95/65) Bike or Row (cals)

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