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07/19 Transition Week


Summer Strength is DONE! Great job Crew!

I hope that you are feeling strong and ready for our Mountain Power Block. Power blocks are my favorite! We have one off week before we make the switch to Mountain Power. Monday and Wednesday we have a little taste of our power workouts. Tuesday, Thursday and Friday we have good head down grinds. Have fun!


Monday- MTN Strength


Set 1

4 Rounds


5 Pause Bench Press w/ 3 Second Pause at the Bottom

30 sec MAX Reps Push Ups

5 BO DB Row w/ 3 sec hold at top.

30 sec MAX Reps Ring Rows


Set 2

AMRAP 15


6/6 SA KB Squat Clean

12 KB American Swings

6/6 Lateral Step Up with Hop- All on R then switch


Tuesday- MTN Conditioning


Set 1

6 Rounds for Time- w/ Interrupter


Set up the timer for a E2MOM- Every 2 minutes run to the fire hydrant. Come back to your work station and do 1 burpee. Resume the set where you left off.


3 Mr. Spectacular

10 Toes to Bar

10/10 Plate OH Walking Lunge

10 Russian Triangle


Set 2

Row or Bike Tabata

8 rounds

20 sec all out

10 sec rest


Core Tabata BONUS

8 rounds

20 sec move 10 sec hold


Plank up walk ups- plank hold

Flutter Kick- Leg Hover Hold


Wednesday- MTN Strength


Set 1

6 Rounds


3/3 Reverse Lunge

3 Back Squat

3/3 Jump Lunges- Explosive

3 Jump Squats- explosive


60 sec rest between sets


Set 2

4 Rounds


40 Seconds Power Cleans

20 Seconds Rest

40 Seconds Shoulder to Overhead

20 Seconds Rest

Run 200 m


Thursday- MTN Conditioning


AMRAP PYRAMID


5 min AMRAP


5 DB Font Squats

5 DB Thrusters

5 Burpee over Dumbbells


1 MIN REST


7 min AMRAP


8 Bent Over Rows

8 Pull Ups

200 m Row

2 MIN REST


10 min AMRAP


8/8 Reverse Lunge to Step Up

8 Devil 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 DB Thrusters

5 Burpee over Dumbbells


Friday- MTN Strength


Pyramid Style


1- Inchworm Push Up

2- Lateral Bear Crawls

3- Burpees

4- Lateral Step Ups- weighted

5-DB Surrenders- weighted

6- Alternating Front Lunges- weighted

7- Box Jumps

8- Renegade Rows

9- DB Front Squats

10- Plank Tricep Kick Backs

11- DB or KB Swings- American

12-Alternating SA DB Snatch


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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