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Moving Mountains This Week 08/17


Monday


Set 1- Hip Power


Every 3 minutes for 15 minutes:


3 Mod to Heavy Deadlifts (75-80% of 1RM)

15 High Box Jumps*


Set 2


5 Rounds


8 Power Cleans + Push Press

8/8 Lunge Hold w/ Rotating Med Ball Toss

Run 200 Meters


Rest 30 sec between Rounds


Tuesday


EMO2M 10

200m Run


EMO2M 10

6/6 alt. KB Thrusters

30 sec Plank Walk Ups


EMO3M 15


15/20 cal Row

10 KB Swings

5/5 KB Slasher to Halo

5/5 Lateral Lunge to SA BO Row


Wednesday


Set 1-


4 x 5

Pause Back Squat

Step Ups


Back Squat with a 3 Second Pause in the bottom the powerful stand.

Rack the bar and immediately do 5/5 quick and explosive body weight step ups


Then immediately into...


Set 1.5-

FOR TIME W/ 5 MIN CAP


400 Meter Farmer Carry


***Every time you put the weight down, 5 Strict Press with your dumbbells or kettlebells. Set

your weights down where they are. Run back to the gym, perform your 5 strict press,

then run back to your DB's or KB's and continue your carry.


Set 2-

Mini AMRAPs


AMRAP4

8/8 Skater Jumps (go big and strong)

8/8 SA ALT DB Snatch

REST 1 MIN


AMRAP4

8/8 Jump Lunges

10/10 Plank Pass Throughs

REST 1 MIN


AMRAP4

12/16 cal Bike

5 Toes to Bar


Thursday


Set 1-

AMRAP18 with increasing reps

Add 2 Reps for every round


5/5 DB Lateral Set Ups

5 Push Ups

5 Box Jumps

5/5 Kick Throughs

5 Burpee w/ Renegade Row


Set 2

3 rounds 1 min each move 10 sec transition


Plank Body Saw

Windshield Wipers

Alternating V-Ups


Casual Friday

Sun's out Gun's Out


Set 1- Back

3 Rounds


10 Close Grip Bent Row

10 Ring Rows

15 Superman/Skydiver 3 sec hold at top


Set 2- Bi's

3 Rounds


21's

-7 Bottom Up Half Curls

-7 Top Down Half Curls

-7 Curls


7 Chin Ups


Set 3- Core

2 Rounds 30 Reps Each


15/15 Dead Bug

15/15 KB Windmill

30/30 DB Plank Pass Through

Weighted Butterfly Sit Ups


Saturday Sweat

8 am

Free Community Workout

Sign up is required.

Non members email megan@movingmountainsmt.com



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