- Moving Mountains
08/31 Moving Mountains This Week

Last week of Transition! Our Power Program will be up and running on Tuesday, September 8th. Yes... Tuesday! We will be taking Labor Day completely off this year. Our coaches have been working their butts off and are getting a much needed break! I hope that you get one too!
Monday-
Set 1- Total Body Power
6 Rounds
3/3 Lunge + 3 Back Squat + Plyo's
3/3 Reverse Lunge (Alternating)
3 Back Squat
3/3 Jump Lunges
3 Jump Squats
Set 2- Conditioning
4 Rounds
40 Seconds Power Cleans
20 Seconds Rest
40 Seconds Shoulder to Overhead
20 Seconds Rest
Run 200 m
Rest 20 sec after the last person returns from the run then start the set together again.
Tuesday-
GRIND!
Set 1
3 Rounds- For time
8 KB Hang Power Cleans + Push Press
4 box jumps
400m run
Set 2
3 Rounds for time
6/6 Weighted Lateral Step up and Over
6/6 Single Leg Lunge Leap
500m row
Set 3
3 Rounds- NOT for time
5/5 Single Leg RDL
60 sec Zombie Plank
5/5 tall kneeling plate half moon
5/5 Plate Surrenders- Same Plate
Wednesday
Set 1-
4x6
Deadlifts- building weight
Set 2
4 Rounds
8/8 Single Leg RDL
8 Supine Barbell Rows (SLOW)
Set 3-
Do as many Tabatas as time allows
Tabata 1- Battle Rope
Battle Rope Waves
Side Plank Hip Lift
Tabata 2- ISO hold transitions- Med ball
Single Leg Burpee w/ Lateral Hop over Ball- Plank Hold
Russian Twists- Boat Hold
Tabata 3-
Jump Lunges
Plank Battle Rope Snakes
Thursday
Set 1
Strength + Power
4 Rounds
5 Tempo KB Front Squat
5 Scotty Bobs
Set 2
Conditioning
10 min EMOM
Odd: 40 sec DB Hop Overs
Even: 8 Burpees
-2 min rest-
10 min EMOM
Odd:4/4 DB Snatch + 5 Box Jumps
Even: 150m Row
Casual Friday
Pyramid Style!
The Dirty Dozen Pyramid WOD
To complete the workout start with 1 Inchworm Push up, then do 1 inchworm and 2 lateral bear crawls, then 1 inchworm, 2 bear crawls and 3 burpees.... You get the picture! Keep building until you get to 12 Alternating DB Statches. The fastest one to the top wins free high 5's for a week! ;-)
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- Bench Dips
10- Single Leg RDL
11- DB or KB Swings- American
12-Alternating SA DB Snatch
Saturday Sweat
8 am
Free Community Workout
Sign up is required. All are welcome!
Non members email megan@movingmountainsmt.com to get signed up.