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08/03 This week at Moving Mountains

Updated: Aug 6



Monday


Warm Up


Prep for Set 1


Set 1- Pull Power + Build on Last Week


EMOM 12


Min 1

7 Back Squats

3 Box Jumps


Min 2

7 Bent Over row

5 Ring Rows


Set 2

5 Rounds


4/4 Around the World Lunbes

8/8 Renegade Rows

10 Wall Balls

20 sec Fan Bike Sprint

Cool Down


Tuesday


Warm Up


Set 1

3 Rounds


6/6 KB Front Rack Weighted Lunges

6/6 Jump Lunges

Row 90 sec

Rest 90 sec


Set 2

3 Rounds


12 KB Deadlifts

12 KB Swings

400m Run

Rest 90 sec



Set 3

3 Rounds


12 Tall Kneeling DB curl and press

30 sec plank walk ups

12 Bent Over Rows

30 sec Plank Jacks


Cool Down


Wednesday


Warm Up


Set 1

Posterior Power


Deadlift (4 x 4)

Perform the 4 reps then immediately go to...

200 m Row- Power through the legs!


Set 2-

2-4-6-8-6-4-2


Lungster

Toes to Bar

Rainbow Med Ball Slams- Reps = total reps... 5/5, 4/4, 3/3... HARD POWERFUL slams!

Run 200m


Cool Down


Thursday


Warm Up


Set 1

3 Rounds


10 DB Split Squat

10 Split Squat Hops

Repeat other Side

10 DB Bench Press

10 Push up w/ Forward Reach


Set 2

12 MIN AMRAP


10/10 Dumbbell Snatch

8/8 Lateral Dumbbell Strep Up and Over

10 Wall Balls


Cool Down


Casual Friday


Warm Up


Set 1

Partner Fun!


Teams of two. Split any way.

Buy in- 400m run


200 Box Jump Overs

150 Wall Balls

100 Hang Cleans

75 Bar Over Burpees

50 Pull Ups


Cash Out- 400m run


Finisher- Coaches Choice


Saturday Sweat


Free Community Workout

8 am at the gym

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