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06/28 Phase 2 Summer Strength


Monday- MTN Strength


Set 1

Strength Endurance

3x10


OH Press

Arnold Press


Set 2

18 min AMRAP


15 Power Cleans

6 Burpee w/ Lateral Box Jump

10 Squat Cleans

6 Burpee w/ Lateral Box Jump

5 Squat Clean + Thruster


Tuesday- MTN Conditioning

IWT Day


Set 1

4 Rounds


3/3 DB Front Rack Reverse Lunges

6 DB Front Squat

30 sec Bike (increase pace every 10 sec)

Rest 60 sec


Set 2

4 Rounds


10 Push Press

5/5 Renegade Row

200m Run

Rest 60 sec


Set 3

2 Rounds


1 lap Around the gym- SA KB Farmer Carry

10/10 Kroc Rows

1 min Bear Stance w/ Hip Drops

5 Eccentric Pull Ups



Wednesday- MTN Strength


Set 1

Build to a heavy Clean


4-3-3-2-2-1

Rest/Stretch 90 seconds

Ring Assisted Figure Four


NO BB Option

KB Flow

14-10-6-4


KB Squat Clean

KB Swing- 2 KB's

Front Rack Lateral Squat Walk

KB Plank Pass Throughs


Set 2

5 AMRAP


7/10 cal bike

2,4,6,8, etc...

T2B

Push Up


1 min rest


AMRAP 5


7/10 Cal Row

2, 4, 6, 8, etc...

Burpee over Rower

Plank Shoulder taps


Set 3

3 Rounds

45 sec each move

15 sec rest/transition


Plate Sit up with Lat Pull Over

Russian Twists

Slow MTN Climbers

Hanging Knee Circles


Thursday- MTN Conditioning


Set 1

4 Rounds


6 KB Deadlifts

6 KB Sumo Deadlifts

6/6 KB Floor Press

6 Push Ups

Rest as needed


Set 2

4 Rounds

30/30, 40/20, 40/20, 50/10


Alternating SA Devil’s Press

T/J/T- on plate stack

KB Swing

Alt SA KB Power Clean

Tall Kneeling Curl to Press


FLEX Friday- MTN Strength


Set 1

4x8


8 Pause Squat 1/2/1

8/8 Split Squat

1 min V-Up


Set 2

4x8


RDL Barbell Stiff Leg

Poor Mans Leg Curls

30/30 sec Side Plank w/ Abduction


Set 3

Finisher

10-9-8-7......1


Push Ups

In and Out Squats 10/10, 9/9

Calf Raises


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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