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5/17 MAX your MemberSHIP Week 4


May 17th marks the start of the 4th week of our MAX your MemberSHIP challenge! It's go time. The Goal Diggers are currently in the lead but it is still anyone's game.


We have had so many MAXes! We want to give a special shout out to everyone with perfect attendance as of 05/15. You guys are still in the running to win 3 months of the membership of your choice! Keep up the good work!


MAXimizers- Alan McClain, Ashley Dodd, Beth Wilson, Jonathan Gans, Kate Scott, Maren Dunn, Ty Moline, Betsey Stewart, Jessica DiRienzo, Taylor Kissel, Taylor Graham and Kyle Wisniewski


Goal Diggers- Kristin Gardner, Lindsey Bedell, Matt Dodd, Stephanie Kissel, Melissa Alger, Robbeye Samardich, Jamey Cunningham, Kelsey Collins, Jennifer Fitzhugh, Betsey Stewart and Sammie Ellsworth


Here is what is coming your way this week.



Monday- MTN Strength


Set 1

Build to a 70-80% Press weight


then 4x8

Barbell Press- 2/0/2

SA 1/2 Kneeling DB Press- 4/2/1


Set 2

4 Rounds for Time


200m Run

12 Deadlift

9 Hang Power Clean

6 Push Press

3 Burpee w/ lateral hop over bar


Tuesday- MTN Conditioning


EMOM

10 Rounds for 10 mins


Min 1-

5/5 SA DB Thrusters- Alternate

5/5 Dumbbell Hop Over's w/ Inside Hand Reach (TJT Stack Video, but wtih no stack)

Min 2-

5/5 Renegade Rows in Bear Stance

5 Devil Presses


E2MOM

5 rounds for 10 minutes


6/6 Alt SA KB Clean + Press

5/5 Alt SA Front Loaded Lunges

10 KB swings


E3MOM

4 rounds for 12 min


15 Wall Balls

10 KB or DB sumo deadlifts

12 Overhead Med Ball Slams

10 KB or DB Sumo Squat


BONUS Core Tabata

20 sec mvmt 10 sec hold

8 rounds

DB Plank Pass Through- Plank Hold

DB Weighted Sit up- 1/2 way hold


Wednesday- MTN Strength


Set 1

Build to a heavy 1 1/4 Front Squat

3-3-2-2-1


1 Rep:

Full Squat

Up to Parallel

Back to Full Squat

Stand


Couch Stretch

or

Active Hip Flexor stretch between sets


Set 2

3 Rounds against 4 min clock


400m Row, then AMRAP

6 Scotty Bob

4/4 Lateral Box Step up and Over

10 TTB

Rest 60 sec between rounds


Thursday- MTN Conditioning


Set 1

3 Rounds 10 Reps

10 Dual KB Power Clean

5/5 Single Arm Power Clean

10 Dual KB Front Squat

5/5 Single Arm KB Thruster


Set 2-

Tabata Time!


T1

Bulgarian Split Squats

Jump Lunges


T2

Bent Over Row

Burpees


T3

Push Press

Tricep Kick Back


T4

Bicycle w/ Twist

Plank Body Saw


Friday- MTN Strength

IWT Day


Set 1

4 Rounds


10 Thruster

200m Run

Rest 90s


Set 2

4 Rounds


8 Power Cleans

10/10 Bear Stance Shoulder Taps

30s Fan Bike- Increasing Intensity

90 sec Rest


Set 3

3 Rounds


6/6 Single Leg RDL- 4/2/1

10 Prone Snow Angles

6/6 Pallof Press in Lunge Hold

6/6 Lateral Lunge w/ Bent Over Row


Saturday Sweat

8 am

Free Community Workout

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

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