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08/24 This Week at Moving Mountains


Gear up for a great week in the gym!


Monday


Set 1-

Two 8 min EMOMs


EMOM 1- Back Squat and Shoulder Press Alternating Minutes

8 mins

Min 1-

6 Back Squat

Min 2-

6 DB or KB Shoulder Press


EMOM 2-

8 mins

3 BB Thrusters


Set 2-

5 Min Time Clock


200 m Row... Then AMRAP in remaining time...

8 Burpee Facing KB

10/10 Lateral Bear Crawl


1 min Rest


5 Min Time Clock


200 m Row... Then AMRAP in remaining time...

10 KB Swings

10 KB Weighted Sit UP with Lat Pull Over


Tuesday


Set 1

3 Rounds


10 Goblet Squats

5/5 Rotating Squat Jumps

10 Bulgarian Split Squats- RIght

10 Split Squat Hops- Right

Repeat Split Squats and hops on Left


Set 2

12 min AMRAP


8 Single Arm DB Clean- R only

8 Single Arm Push Press- R only

8 Lateral Box Step Ups R leg and R arm only

REPEAT ON LEFT


Set 3

Core Tabata

V-Ups- Boat Hold

Side Plank Hip Lift- Side Plank Hold


Wednesday


Set 1- Push and Pull Power

6 Rounds


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

MAX Reps Push Ups

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

MAX Reps Ring Rows


Set 2-

7 Rounds


6/6 SA KB Clean

10/10 KB Hop Overs

6 Seated Box Jumps


Wednesday


Set 1

4 Rounds


10 KB Deadlift

200 m Run


4 Rounds


6/6 DB or KB Thrusters with Lateral Step

6/6 Bent Over KB Row


4 Rounds


6/6 Single Arm Alternating Kettlebell Snatch

6/6 Renegade Row


Set 2-

FINISHER

4 Rounds


4/4 Kneeling Slashers

4 Burpees w/ lateral hop over your Db's

4 Man Makers

40 Second Side Plank R

40 Second Side Plank L


Casual Friday


Syncro Partner Sets


Set 1

For time:

30 Toes to Bar (one partner works one rests)

40 synchronized single-arm dumbbell snatches (Both working in sync)

50 Dumbbell box step-overs (one partner works one rests)

40 synchronized single-arm dumbbell snatches (Both working in sync)

30 Toes to Bar (one partner works one rests)


Set 2

AMRAP 10

Ascending Ladder with a Partner


2 Wall Balls - Partner 1

2 Synchronized Burpees w/ lateral hop

2 Wall Balls - Partner 2

2 Synchronized Burpees w/ lateral hop

4 Wall Balls - Partner 1

4 Synchronized Burpees w/ lateral hop

4 Wall Balls - Partner 2

4 Synchronized Burpees w/ lateral hop

6 Wall Balls- Partner 1

6 Synchronized Burpees w/ lateral hop

6 Wall Balls - Partner 2

6 Synchronized Burpees w/ lateral hop

etc...


Saturday Sweat

8 am

Free Community Workout Open to All!

Sign up is required

Not a member? Email megan@movingmountainsmt.com to get signed up!


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