Moving Mountains This Week- 03/08

Phase 3 Week 6

Monday- MTN Strength

Set 1

Build to a moderate weight Bench Press

Then...

5 rounds

7 Bench Press

5 Explosive Push Ups

Set 2

Ramped Up Repeat!

15 Min AMRAP

12/12 DB Hop Overs

6 Devil Lunges

12/12 DB Hop Overs

8 Devil Press

Tuesday- MTN Conditioning

Set 1

3 Rounds

12 Deadlifts

9 2 Arm KB Squat Clean

6 KB facing Burpees

Rest 2 Min after all three rounds

3 Rounds

12 American KB Swings

9/9 Lateral Squat Walk Goblet Hold

6 Burpee w/ Lateral Hop over KB

Rest 2 Min

3 More Rounds

12 Deadlifts

9 2 Arm KB Squat Clean

6 KB facing Burpees

FOCUS

Wednesday- MTN Strength

Set 1

“DT”

5 rounds for time

12 Deadlift

9 Hang Power Clean

6 Push Press

Set 2

4 Rounds

10 DB Front Squat

5/5 Thruster w/ Lateral Step

10 Russian Triangles

Row 100m Sprint

60 sec rest

FOCUS

Thursday- MTN Conditioning

Set 1

E3MOM- 4 Rounds

400m/350m Row

Rest 3 mins between sets

Set 2

E3MOM- 4 Rounds

18/18 DB Hop Overs

12 DB Front Squat

8 DB Curl & Press

Rest 3 mins between sets

Set 3

E3MOM- 4 Rounds

8 Step Ups

8 Burpee to Lateral Box Jump up and over

8/8 alternating SL V-ups

FOCUS

Friday- MTN Strength

Set 1

Back Squat build to heavy single rep

3-3-2-2-1-1

Immediately follow each set with 3 reps Multi Direction Box Jump

-1 reg box jump, 1 L, 1 R

Set 2

3 Round Grind

10/10 DB Lateral Box Step Ups

15 Push Ups

20 Wall Balls

25/25 Plank w/ Shoulder Taps

FOCUS

Saturday Sweat 8 am Free Community Workout Sign up is required. All are welcome! Non members email megan@movingmountainsmt.com to get signed up.