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8/10 This Week at Moving Mountains


Monday


Warm Up


Set 1- Pressing Power

8-6-4-2-1


Shoulder Press

Bench/Box Dips


Set 2

16 min AMRAP


Run 200 Meters

10 Ring Rows

8/8 Lateral DB Step Ups- Quick but in control

20 Kettlebell Swings


Tuesday


Warm Up


AMRAP PYRAMID


5 min AMRAP


5 DB Font Squats

5 DB Thrusters

5 Burpee over Dumbells


1 MIN REST


7 min AMRAP


8 Bent Over Rows

8 Pull Ups

200 m Row


2 MIN REST


10 min AMRAP


8/8 Reverse Lunge to Step Up

8 Devil Press

10/10 Lateral Med Ball Toss


3 MIN REST


7 min AMRAP


8 Bent Over Rows

8 Pull Ups

200 m Row


2 MIN REST


5min AMRAP


5 DB Font Squats

5 DB Thrusters

5 Burpee over Dumbells


Phew! DONE!


Cool Down


Wednesday


Set 1

5 Sets


3 Position Clean (Building Lightly)

3 Positions =

High Hang

Hang (Just Above the Knee)

Floor


Set 2

AMRAP 20


20 Wallballs (20/14)

20 Sumo Deadlift High Pulls

10/10 Lateral Box Jumps (24/20)

10/10 Lateral Med Ball Toss

20/14 Calorie Row


Thursday


Warm Up


Set 1

3 Rounds


8/8 DB snatch

8/8 Rotating Squat Jumps

Run 200m

Rest 90s


Set 2

3 Rounds


10 Goblet Sumo Squat

4 Burpee over Rower

300/350m Row-

Rest 90s


Set 3

3 Rounds


10/10 Single Arm Loaded Split Squat

30 sec Ab Mat Sit Ups

10/10 Jump Lunges

30 sec V-Ups


Casual Friday


Teams of 4


Buy in: 800 m run with sandbag, each person 200 m


200 Pull Ups

200 Ground to Overhead

200 Burpee to Lateral Step Up and Over with Dumbbells

200 Overhead Lunges

200 Push Up

200 Deadlift


Buy out: 800 m run with sandbag, 200 m each person


Saturday Sweat

Free Community Workout

8 am at the gym

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