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07/05 Phase 2 Summer Strength


Monday- MTN Strength


Set 1

4-4-3-3-2-1


Build to a heavy Deadlift


Rest/Stretch :90 between sets

Walking Hamstring Stretch


Set 2

3 rounds on a 3 min clock


3 Cleans

10/10 Barbell Lateral Hop Over

100 m Run

As many Power cleans as possible in remaining time.


Rest 1 min between sets


Set 3

3 Rounds


6/6 Hanging Knee Circles

10/10 KB Dead Bug

10/10 Bear Stance Pass Throughs


Tuesday- MTN Conditioning


Set 1

3 rounds


12 Bent Over Rows

12 1/2 Kneeling DB Press

12 Back Fly

12 DB Push Press


Set 2

AMRAP 15


8 Box Jumps

8/8 Single Arm KB Swings- Alternate

8/8 Lateral Step Ups- DB's- 2/0/2 Control in both directions

8/8 Rainbow Med Ball Slams

20 sec Bar Hang in Hollow Hold


Wednesday- MTN Strength

IWT Day


Set 1

3 Rounds


10 Pause Front Squat 1/2/1

400m Run

60 sec rest


Set 2

3 Rounds


10 Shoulder To Overhead

5/5 Bar Facing Burpee

60 sec row increasing intensity every 20 sec.

60 sec rest


Set 3

3 Rounds


10/10 Windshield Wipers

10 Plank to Pike w/ Feet on Rower

30/30 sec Side Plank

8 Yoga Push ups


Thursday- MTN Conditioning


Set 1

E3MOM

5 Rounds


Row 200m

10 Goblet Squats

10 KB Swings


Rest 3 min between sets



E3MOM

4 Rounds


10 DB thrusters

10 Burpees over DB

5/5 Plank w/ Shoulder Taps


Rest 3 mins between sets


E3MOM

3 Rounds


200m run

5 Devils Lunge

**** optional challenge- Hold plank instead of resting....


Friday- MTN Strength


Set 1

3 x 10


Back Squat

@70%

Tempo- 2/0/2

90 sec rest/stretch

Dynamic Couch Stretch


Set 2

5 rounds DB Complex


6 Deadlift

6 Hang Power clean

1 Lap Front Rack Lunges

6 DB Push Press

200m Run


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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