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06/14 Phase 2 Summer Strength



Monday- MTN Strength


Set 1-

Build to a 75% Back Squat then


4x8

Back Squat

Tempo- 2/0/2


Rest/Stretch- 60 Seconds between sets

Stretch- Runners Lunge + Twist


No Barbell Option

3x10


Back Facing Landmine Squat

5/5 Single Leg Squat to Box


Set 2

E3MOM for 12 mins


200m Run

6/6 Surrenders

12 Tall Kneeling Bicep Curl to Press


Set 3

3 Rounds


15 GHD Hip Extension w/ Row

15 Sit up with Lat Pull Over

15/15 Side Plank ABduction


Tuesday- MTN Conditioning


Set 1

KB Complex

7 Rounds

On a 1:30 Clock


8 Deadlifts

6 Two arm Power Clean

4 Goblet Squat

2 Push Ups


Set 2

7 minute clock


400m run then AMRAP

2...4...6...8...

Alternating SA DB Snatch

Jumping Lunges

Weighted Sit ups


Rest 2 mins


7 min clock

Row 500m then AMRAP

2...4...6...8...

Push Press

Dumbbell Hop over

Renegade Rows


Wednesday- MTN Strength


Set 1


6x3

Deadlift

Build to a Heavy 3 reps


Rest/stretch :90 between Rounds

Walking Hamstring Stretch


No Barbell option

5x5


DB, KB, or Land Mine Deadlift

DB Walking Lunge to Single Leg RDL


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

- DB Hang Clean

- SA OH Press R

- SA OH Press L

- Regular OH DB Press


5/5 Lateral Box Jump

12 cal bike

Rest 30 sec each round


Thursday- MTN Conditioning

IWT Day


Set 1

3 Rounds


12 Dual DB Snatch

6/6 Dumbbell Plank Passthroughs

400m Run

Rest 60s


Set 2

3 Rounds


10 Sumo Goblet Squat

6 Push up to KB/DB tap

5/5 Burpee w/ Lateral Hop over KB/DB

Rest 60s


Set 3

3 Rounds

10 Shoulder Y+L

5/5 Renegade row to Side Plank

30 sec Hollow Hold

10/10 Half Kneeling Slashers


Friday- MTN Strength

FLEX Friday


Set 1

4 Rounds


8/8 SA OH KB Press- Alt

8/8 Kroc Row


Set 2

4x8


Dumbbell Drag Curls

Tricep Kick Back


Set 3

3x15


Fallen Angels

Candlestick Roll

C-Curve Dumbbell Reach Back

Prone Snow Angles


Saturday Sweat with JT

8 am

Free Community Workout

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

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