• Moving Mountains

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


3 Rounds

8/8 Reverse Lunge to Step Up

6/6 Lateral Box Jump

8/8 Rainbow Med Ball Slams

Rest 2 mins


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



Hang Power clean

Front Rack Lunges


Back Squat

Set 2

3 Rounds

50 seconds of work

10 second transition between stations


Row for Calories


Alternating stance Push Ups- Narrow, Regular


Battle Rope Waves w/ Lateral Step


Plank Pass Throughs


Leg lower w/ Hip Lift

Saturday Sweat

8 am

Free Community Workout

All are welcome! Non members email to get signed up.

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