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05/24 MAX your MemberSHIP- Final Week


MAX your Membership Week 5


This is it. One last week to rack up those points!


We have a fun BONUS challenge for you this week. The TP get up. What is a TP get up you ask? Captain Sara and I break it down here... Check it out!


You will have 5 minutes in each class to work on your Get Up.


Points Break Down

Top of Head- 5 points per roll

Back of Hand- 3 points per roll

Palm of Hand- 1 point per roll


Have fun!


Monday- MTN Strength


Set 1

Build to a Heavy 3 Reps Bench Press

6x3 Increasing weight


1 min rest/stretch

Ring Chest stretch between attempts


Set 2

3 Rounds for Time


400m Row

4/4 Burpee w/ lateral hop over rower

10/10 Plank w/ Shoulder Taps

300m Row

3/3 Burpee over rower

8/8 Plank w Shoulder Taps

200m Row

2/2 Burpee Over Rower

6/6 Plank w/ Shoulder Taps

60 sec Rest


Tuesday- MTN Conditioning


Set 1

3 Rounds


10 Goblet Sumo Squat- 2/0/2

5/5 Bulgarian Split Squat- 4/2/1

10 Tempo Push Up- 2/0/2

5/5 Single Arm Bench in Bridge- 4/2/1


Set 2

E4MOM

3 Rounds


8/8 Reverse Lunge to Step Up

6/6 Lateral Box Jump

8/8 Rainbow Med Ball Slams


Rest 2 mins


E2MOM

3 Rounds


200m Run

30sec plank walkups


Wednesday- MTN Strength


Set 1

Build to a 60%-70% Full Clean

then 4 rounds


8 Cleans

4/4 Single Arm KB/DB Thruster

60-90 sec rest

Banded Lat Stretch


Set 2

6 min AMRAP


12/15 cal Assault Bike

12 KB Deadlifts

10 Push up toe tap

8 Box Jumps


2 min rest


6 min AMRAP


200m Run

6/6 SA OH DB Front Rack Walking Lunge

4 Scotty Bob

30 sec Plank


Thursday- MTN Conditioning


Set 1

4 Rounds


5/5 SA KB Clean To Push Press

3/3 Burpees w/ Lateral hop over KB

200m Run

Rest 90 sec


Set 2

4 Rounds


10 KB Goblet Squat

10 KB Swings

150/200 m Row

90 sec Rest


Set 3

2 Rounds


6/6 Split Stance Paloff Press- x over symmetry bands

6 Tall Kneeing Curl to Press

6/6 Renegade Row Side Plank Rotations

12 Prone Snow Angels


Friday- MTN Strength


Set 1

1-3-5-7-9-11


Deadlift

Hang Power clean

Front Rack Lunges

Thrusters

Back Squat


Set 2

3 Rounds

50 seconds of work

10 second transition between stations


STATION #1

Row for Calories

STATION #2

Alternating stance Push Ups- Narrow, Regular

STATION #3

Battle Rope Waves w/ Lateral Step

STATION #4

Plank Pass Throughs

STATION #5

Leg lower w/ Hip Lift


Saturday Sweat


8 am


Free Community Workout


All are welcome! Non members email megan@movingmountainsmt.com to get signed up.

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