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4/26 Max your MemberSHIP Challenge- Week 1


CHALLENGE TIME


Monday marks day 1 of our MAX Your MemberSHIP challenge! For the next five weeks all you have to do is show up. You and your team earn points for every workout. Bonus points for completing the Mindset Monday Challenge of the week! Those will be posted on the board in the gym as well as here and in the Moving Mountains Crew Facebook Group. If you aren't in there, get in there!


All registered members will receive an email with the official rules and team assignments Sunday, April 25th.


Monday- MTN Strength


Set 1

4 Rounds


8 Bent Over BB Row Supinated Grip- 2/0/2

8/8 Slow Renegade Rows


Set 2

3-6-9-12-15


Front Squat

Toes to Bar/ Knee to Armpits

Stack Weighted Plyo Skier


200m run between sets


Tuesday- MTN Conditioning


Set 1-

3 Rounds


10 DB Front Squats -Tempo 2/0/2

8/8 Single Leg Squat to Box- 4/2/1

5 Scotty Bob


Set 2

15 min AMRAP


6 Devil Lunge

6/6 DB Lateral Step Up and Over

12 Wall Balls

12/12 DB Pass throughs


Wednesday- MTN Strength


Set 1

Build to a heavy 3 deadlifts


3-3-3-3-3-3


Between Sets

5/5 Active Hamstring Stretch


Set 2

AMRAP 16


Min1: 200m Row

Min 2: 6/6 Single Arm OH Walking Lunges

Min 3: 10 Devil Press

Min 4: 6/6 Lateral Lunge w/ Bent Over Row


Thursday- MTN Conditioning

IWT Day


Set 1-

4 Rounds


8/8 Dumbbell Snatch

4 Box Jumps w/ 3 sec pause on landing

200m Run

60 sec Rest


Set 2-

4 Rounds


8 Dumbbell Thrusters

8/8 Dumbbell Hop Overs

10/13 cal Bike

60 sec Rest


Set 3

3 Rounds


5/5- 1/2 Kneeling Slashers

60 sec Forearm Plank Body Saw

10 Kneeling Plate 1/2 Moons

60 sec slow MTN Climbers


Friday- MTN Strength


Set 1

Barbell Complex


10 mins to build to a moderate weight then...


8 min Grind- Work slow and steady

1 Deadlift

1 Power Clean

1 Squat Clean

1 Push Press


Set 2

AMRAP 4


10/12 cal Bike

3 Scotty Bobs


Rest 1 min


AMRAP 4


10/10 Dumbbell Hop Overs

10/10 Bear Stance Pass Throughs


Rest 1 min


AMRAP 4


8 Box Jumps

15 Weighted Sit Ups


Rest 1 min


AMRAP 4

10 Burpee to target

5/5 Hanging Knee Circles


Saturday Sweat

8 am

Free Community Workout

Sign up is required. All are welcome! Non members email megan@movingmountainsmt.com to get signed up.


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