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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.

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