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06/21 Phase 2 Summer Strength


Monday- MTN Strength

Set 1

Strength Endurance


Build to a 75% Full Clean

Then

4 Rounds x 8 Reps

@ 75%


Rest/Stretch 60-90 sec between sets

Open Book stretch


No BB Option

KB Flow


6-8-10-8-6

KB Power Clean and Push Press

Dual KB Hang Squat Clean

Goblet Lateral in and Out Squat

Push up with Forward Reach (total push ups)


Set 2

Against a 4 min clock

3 Rounds


9 Hang Power Clean

6 Push Press

2/2 Burpee w/ Lateral Hop Over Bar

then

Max Calorie Row


Rest 2 min


Against a 4 min clock

2 Rounds


9 Hang Power Clean

6 Push Press

2/2 Burpee w/ Lateral Hop Over Bar

then

Max Calorie Row


Rest 2 min


Against a 4 min clock

1 Round


9 Hang Power Clean

6 Push Press

2/2 Burpee w/ Lateral Hop Over Bar

then

Max Calorie Row


Tuesday- MTN Conditioning


Set 1

Upper Body Ladder

2-4-6-8-10


Bicep Curl

Bent Over Row

Strict Press

Push Press

Tricep Extension

Push Up


Set 2

4 Rounds against a 3 minute clock:


200m Run

then AMRAP

10 DB Front Squats

9 Dual DB Snatch

4/4 Renegade Row


Rest 1 minute between rounds


Set 3

Core Tabatas


T1-

Lateral Bear Crawls

V- Ups

T2- Med Ball

Med Ball Mountain Climbers

Russian Twist

T3-

Hollow Hold

Bear Stance Hold


Wednesday- MTN Strength

IWT Day


Set 1

3 Rounds


10 Russian KB Swings

6 Box Jumps

200 m Run- Increasing speed to sprint

60 sec Rest each set


Set 2

3 Rounds


8 Deadlift

3/3 Lateral Box Jumps

45 sec Row Sprint- Increasing speed to sprint

60 sec Rest each set


Set 3- "Warm Down"

3 Rounds


12 Plank to Pike Feet on Rower

10/10 Kettlebell Dead Bug

10/10 Half Kneeling Shoulder Press

---bottoms up KB option

8/8 Lunge Hold Banded Pallof Press


Thursday- MTN Conditioning


Set 1

E4MOM

4 Rounds 16 minutes


400 m Run

8/8 KB/DB Bulgarian Split Squat- Suitcase

4 Scotty Bob

Rest 2 mins between sets


Set 2

E4MOM

4 Rounds 16 minutes


Bike 15/18 cals

8 Gorilla Row + Dual KB/DB Sumo Deadlift

4/4 Bear Stance Pass Throughs

Rest 2 mins between sets


Set 3

EMOM 8 min


Min 1: 6/6 Forward Lunge w/ Bicep Curl

Min 2: 5/5 Burpee w/ Lateral Hop over DB's


Friday- MTN Strength


Set 1

Heavy Day


Back Squat

6 x 3

Build to a heavy 3 reps

Tempo 2/0/2


NO BB Option

4 x 8

Sets- 1-2 Increase weight Sets 3-4 stay at heaviest

DB, KB Suitcase squat or Landmine Back Facing Squat

1 min wall sit w/ rotating med ball taps (no OH)


Set 2

3-6-9-12-15


Wall Ball

Power Clean

- 4 Burpee w/ Lateral hop over Bar between Rounds


Set 3

4 Rounds

30 sec each move 10 sec rest/transition


Bear Stance Shoulder Taps

Hanging Leg Raise

Plank w/ Wide MTN Climber

Ring Row


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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