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05/31 Transition Week


Congrats to all that finished the first ever Max your MemberSHIP challenge! It was so fun to see your consistency in the gym and on the road. Your dedication to your mindset challenges was also incredible. You guys make our jobs so FUN! Thank you for making Moving Mountains the amazing community that it is.


Last week not only marked the end of our challenge but also the end of Summer Phase 1 programming. This week we have one week of transition work. Then it is on to our Summer Strength block starting June 7th.


Monday- MTN Strength


Set 1

5 Rounds


3 Position Clean (Building to 85%)

3 Positions =

High Hang

Hang

Floor

Set 2

5 Rounds


5 DB Pull Press Complex

1 rep =

-SA Bent Over Row R

-SA Bent Over Row L

- Regular Bent Over Row

- SA OH Press R (same pattern as Bent Over row, single single double)

- SA OH Press L

- Regular OH DB Press

5/5 Burpee w/ Lateral Hop Over DB

12 cal bike

Rest 30 sec each round


Tuesday- MTN Conditioning


AMRAP PYRAMID


5 min AMRAP


5 DB Font Squats

5 Devil Press

10/10 DB Hop Overs w/ inside hand reach (TJT style)


1 MIN REST


7 min AMRAP

8 Bent Over Rows

8 Pull Ups

200 m Row


2 MIN REST


10 min AMRAP

5/5 Reverse Lunge to Step Up- DB's in Front Rack

10 Push 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 Devil Press

10/10 DB Hop Overs w/ inside hand reach (TJT style)


Wednesday- MTN Strength


Set 1-

4x4


Deadlift

Perform the 4 reps then immediately go to...

200 m Row


2 min rest between sets


Set 2

For Time

2-4-8-10-8-4-2


Front Rack Lunge

Toes to Bar

Rainbow Med Ball Slams- Reps = Each Side reps 2/2, 4/4, 6/6, 8/8 10/10


Run 200m between rounds


Thursday- MTN Conditioning


Set 1

4 Rounds

5/5 KB or DB Floor Press

5/5 KB or DB gorilla row

20/20 KB or DB Bear Stance Passthroughs


Set 2

4 Rounds against 4 minute clock


300m row

10/10 KB Snatch- All R then all L

10/10 Lateral Squat Walk w/ KB Goblet Hold

Plank w/ shoulder taps in w/ remaining time


*rest 30 sec between rounds.


Friday- MTN Strength


Set 1

AMRAP 20 with increasing reps


20 min AMRAP

Add 2 Reps for every round until you hit 16 then subtract 2 reps until finish


4 Hang Power Clean

4 Thrusters

4 Ring Rows

4 Push Ups


Set 2

3 rounds

1 min each move 10 sec transition


Plank Body Saw

Windshield Wipers

Lateral Bear Crawls w/ Cross Over

Alternating V-Ups


Saturday Sweat


8 am

Free Community Workout

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

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