Propel Fitness Center

27 Feb
2019

Thursday 02/28/19- Workout

Complete 50 Reps on each in order: - Single KB Thruster (35/25) Skater Lunge RL=1 Step-up DB Floor Chest Press (55/35's) Plank Push-up TRX Skull Crusher Starfish Sit-ups RL=1 Bicycles RL=1 BB Core Roll-out BB Lateral Jump-over RL=1

26 Feb
2019

Workout of the Day

Wednesday 02/27/19- Workout

Conventional Deadlift- 2X3@75%, 2X2@85%, 2X1@RPE10 or 6X8@RPE6 *18 min cap. - Complete circuits in order: C1: 14-12-10-8-6. Rest 1 min after set. Strict Pull-up BB Bent-over Row (95/65) C2: 3 Rounds for time. 10X- TTB or Leg Raise 150X- Jump Rope 20X-...

25 Feb
2019

Workout of the Day

Cardio Class (6:00A)- Tuesday 02/26/19

Complete 5 Rounds for time: - 100X- Jump Rope 10X- DB Thruster (25/15's) 10X- Plank Push-up 15X- WB Bear Hug Squat (14/10) 15X- WB Core Twist RL=1 15 cals- Bike or Row

25 Feb
2019

Workout of the Day

Tuesday 02/26/19- Workout

Complete strength in any order. Bench Press- 5X6@70% or RPE5 BB Strict OHP- 5X8@60% or RPE5 *20 min cap. - AMRAP 16 MIN 5X- Burpees 10X- Push-up (chest to deck) 15X- BB Push Press (95/65)

24 Feb
2019

Workout of the Day

Monday 02/25/19- Workout

Low Bar Back Squat- 4X8@60% or RPE5 *18 min cap. - Start on either circuit below: C1: 20-18-16-14. Rest 1 min after set. DB Hip Thrust (55/35's) DB Stiff Leg DL C2: 4 sets. Rest 1 min after set. 1 min- WB...

22 Feb
2019

Workout of the Day

Cardio Class (9:00A)- Saturday 02/23/19

Partner WOD: 8 min AMRAP on each exercise. E1: Rower (cals) E2: Bike (cals) E3: Box Step-ups E4: Sit-ups *One works, one rests. Switch as often as needed. You can start on any exercise and do them in any order.

22 Feb
2019

Workout of the Day

Saturday 02/23/19- Workout

Conventional Deadlift- 3X6@70%, 3X3@80% or 6X10@RPE7 *18 min cap. - Partner WOD for time. Complete in order: C1: 3X15. Sumo Deadlift (225/155) (185/ 105) *Partner hangs from rig. C2: 3X15. KB Swings (55/35) TTB or Leg Raise *Partner holds V-sit. C3:...

21 Feb
2019

Workout of the Day

Friday 02/22/19- Workout

Start on any circuit: - C1: 5 sets. Rest 1 min after set. 4X- Bench Press (70% or 135/75) 15X- TRX Skull Crusher C2: 5 sets. Rest 1 min after set. 4X- Floor KB OHP (RPE7) 10X ea.- DB Tricep Kickback (25/15) ...

20 Feb
2019

Workout of the Day

Thursday 02/21/19- Workout

Complete circuits in order below: - C1: 4 Rounds. Rest 1 min after set. 5X- BB Front Squat (60% or 135/85) 15X- Sit-ups 20X- Push-up (Floor to lockout) 20X- Air Squats C2: 4 Rounds for time. 5X- DB Thruster (55/35's) 10X- Alt. DB...

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