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  • Moving Mountains

Monday


Warm Up


Set 1- Pressing Power

8-6-4-2-1


Shoulder Press

Bench/Box Dips


Set 2

16 min AMRAP


Run 200 Meters

10 Ring Rows

8/8 Lateral DB Step Ups- Quick but in control

20 Kettlebell Swings


Tuesday


Warm Up


AMRAP PYRAMID


5 min AMRAP


5 DB Font Squats

5 DB Thrusters

5 Burpee over Dumbells


1 MIN REST


7 min AMRAP


8 Bent Over Rows

8 Pull Ups

200 m Row


2 MIN REST


10 min AMRAP


8/8 Reverse Lunge to Step Up

8 Devil Press

10/10 Lateral Med Ball Toss


3 MIN REST


7 min AMRAP


8 Bent Over Rows

8 Pull Ups

200 m Row


2 MIN REST


5min AMRAP


5 DB Font Squats

5 DB Thrusters

5 Burpee over Dumbells


Phew! DONE!


Cool Down


Wednesday


Set 1

5 Sets


3 Position Clean (Building Lightly)

3 Positions =

High Hang

Hang (Just Above the Knee)

Floor


Set 2

AMRAP 20


20 Wallballs (20/14)

20 Sumo Deadlift High Pulls

10/10 Lateral Box Jumps (24/20)

10/10 Lateral Med Ball Toss

20/14 Calorie Row


Thursday


Warm Up


Set 1

3 Rounds


8/8 DB snatch

8/8 Rotating Squat Jumps

Run 200m

Rest 90s


Set 2

3 Rounds


10 Goblet Sumo Squat

4 Burpee over Rower

300/350m Row-

Rest 90s


Set 3

3 Rounds


10/10 Single Arm Loaded Split Squat

30 sec Ab Mat Sit Ups

10/10 Jump Lunges

30 sec V-Ups


Casual Friday


Teams of 4


Buy in: 800 m run with sandbag, each person 200 m


200 Pull Ups

200 Ground to Overhead

200 Burpee to Lateral Step Up and Over with Dumbbells

200 Overhead Lunges

200 Push Up

200 Deadlift


Buy out: 800 m run with sandbag, 200 m each person


Saturday Sweat

Free Community Workout

8 am at the gym

Sign up is required

Non members message us to sign up!




  • Moving Mountains

Updated: Aug 6



Monday


Warm Up


Prep for Set 1


Set 1- Pull Power + Build on Last Week


EMOM 12


Min 1

7 Back Squats

3 Box Jumps


Min 2

7 Bent Over row

5 Ring Rows


Set 2

5 Rounds


4/4 Around the World Lunbes

8/8 Renegade Rows

10 Wall Balls

20 sec Fan Bike Sprint

Cool Down


Tuesday


Warm Up


Set 1

3 Rounds


6/6 KB Front Rack Weighted Lunges

6/6 Jump Lunges

Row 90 sec

Rest 90 sec


Set 2

3 Rounds


12 KB Deadlifts

12 KB Swings

400m Run

Rest 90 sec



Set 3

3 Rounds


12 Tall Kneeling DB curl and press

30 sec plank walk ups

12 Bent Over Rows

30 sec Plank Jacks


Cool Down


Wednesday


Warm Up


Set 1

Posterior Power


Deadlift (4 x 4)

Perform the 4 reps then immediately go to...

200 m Row- Power through the legs!


Set 2-

2-4-6-8-6-4-2


Lungster

Toes to Bar

Rainbow Med Ball Slams- Reps = total reps... 5/5, 4/4, 3/3... HARD POWERFUL slams!

Run 200m


Cool Down


Thursday


Warm Up


Set 1

3 Rounds


10 DB Split Squat

10 Split Squat Hops

Repeat other Side

10 DB Bench Press

10 Push up w/ Forward Reach


Set 2

12 MIN AMRAP


10/10 Dumbbell Snatch

8/8 Lateral Dumbbell Strep Up and Over

10 Wall Balls


Cool Down


Casual Friday


Warm Up


Set 1

Partner Fun!


Teams of two. Split any way.

Buy in- 400m run


200 Box Jump Overs

150 Wall Balls

100 Hang Cleans

75 Bar Over Burpees

50 Pull Ups


Cash Out- 400m run


Finisher- Coaches Choice


Saturday Sweat


Free Community Workout

8 am at the gym

Sign up is required

Non members message us to sign up!


  • Moving Mountains

Updated: Jul 30



Strength Block is done! Congrats! You guys put in the WORK.


This week is a transition week. We are preparing for our upcoming Power Block. We are also trying out a slightly different workout schedule. Monday and Wednesday's will be focused on our power workouts. Tuesday and Thursday's are our conditioning days and Friday, now known as Casual Friday's will be a fun twist on everything that we are working on and more!


Monday


Warm Up


Power 1

EMOM 10


MIN1- 7 Back Squats

MIN2- 7 Box Jumps


Set 2

12 Min AMRAP


15 Calorie row

12 DB Push Press

9 Box Jumps

6/6 Lateral Lunge to Bent Over Row


Cool Down


Tuesday


Warm Up


Set 1

8 Min AMRAP


5/5 Single Leg KB RDL

5/5 box Step Ups

5 Ring Rows


2 min Rest


8 min AMRAP


10 American KB Swings

5 Box Jumps

5 Push Ups


2 min rest


8 min AMRAP


200m Row

5 Pull Ups


Set 2- Core

2 Rounds


15/15 Single Leg V-Up

10/10 Lateral Bear crawls

5/5 Renegade Rows


Cool Down



Wednesday


Warm Up


Power 1

EMOM 10


Min 1- 7 Shoulder Press

Min 2- 7 DB Thrusters- Moderate weight go for speed.



Set 2

5 Rounds


5 Devil Press

5/5 Dumbbell Snatch (Alternating)

15/15 Dumbbell Hop Overs

15/15 DB Pass Through


Cool Down


Thursday


Warm Up


Set 1

6 Rounds for Time- with an EMO2M Twist!


Set up the Timer for a 2 min EMO2M- Every 2 Minutes run to the firehydrant/dumpster

corner and do 1 burpee. Come back to your work station and do 1 burpee.


3 Mr. Spectacular

10 Toes to Bar

10/10 Plate Walking Lunge w/ Twist

10 Sit Up w/ Lat Pull


Set 2- Tabatas


Row or Bike Tabatas


Core Tabata if time allows...


Plank up walk ups- plank hold

Flutter Kick- Leg Hover Hold


Casual Friday


Warm Up


Set 1

Partner up- Perform each movement for the reps below- Split between partners, one

works one rests. Single sided moments split reps


30-20-10

KB Swings

SA Squat Clean Thruster

30-20-10

Wall Balls

Push Ups

30-20-10

Cal Row

Burpee Over Rower

30-20-10

OH Plate Walking Lunge

Russian Triangle


Finisher


Tabata 1

20 sec mvmt- 10 sec rest

Bear Stance Hip Drops- Bear Hold

Leg Lifts- Leg Lower Hold


Tabata 2

20 sec mvmt 10 sec rest

Body Saw Plank- plank hold

Alt Leg V Ups- Boat Pose Hold


Cool Down


Saturday Sweat


Free Community Workout

8 am at the gym

Sign up is required

Non members message us to sign up!

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