Thanksgiving Week at Moving Mountains! 11/23

Happy Thanksgiving!

Monday - Wednesday: Regular Schedule

Thursday- Friday: No Classes- Free Open Gym access!

Saturday- 8 am Community Class with Coach Shane

If you would like to get a good sweat in on Thursday and Friday we will have a great workout up on the board in the gym. For access text Megan at 701-331-0175. If you complete the Turkey WOD take share your photos on social and tag @movingmountainsbigsky! Happy Holidays crew!

Monday- Strength

Set 1-

5 x 5

5 Power Clean + PP @ 70%

5/5 Tempo SA DB Press 4/2/1

--- Do all reps on one side then all on the other.

Set 2- Monday Fun Day

AMRAP 16 Ascending Ladder with a Partner

Partner 1

2 Wall Balls

2 Burpees w/ lateral hop

Partner 2

2 Wall Balls

2 Burpees w/ lateral hop

Partner 1

4 Single Arm DB Snatch

4 Bear Stance Row

Partner 2

4 Single Arm DB Snatch

4 Bear Stance Row

Partner 1

6 Wall Balls

6 Burpees w/ lateral hop

Partner 2

6 Wall Balls

6 Burpees w/ lateral hop

Partner 1

8 Single Arm DB Snatch

8 Bear Stance Row

Partner 2

8 Single Arm DB Snatch

8 Bear Stance Row

Continue to increase by 2 until 16 Reps.

Tuesday- IWT

Set 1-

3 Rounds

6/6 OH Walking Lunges

6/6 Jump lunges

Row 60 sec- All out

Rest 60 sec between Rounds

Set 2-

3 Rounds

10 KB Front Rack Squats

10/10 T/J/T's

10 Cal Fan Bike

Rest 60 sec between Rounds

Set 3-

3 Rounds "Warm Down"

12 Tall Kneeling DB curl and press

45 sec plank walk ups

10 Row to Tricep Kick Back

10/10 GHD Sit Up w/ Reach Back

Wednesday- Strength

Set 1-

Work up to a heavy Bench

Then 5 Rounds

2x Bench Press @ 85%

5/5 Pallof Press in Lunge

Set 2-

4- 4 Min AMRAPS

Rest 1 Min Between each

AMRAP 4

6 Deadlifts

4 Hang Power Cleans

AMRAP 4

6/6 DB Hop Over with inside Hand Reach

4/4 Renegade Rows

AMRAP 4

6 Hang Power Cleans

4 Front Squats

AMRAP 4

3/3 DB Thrusters with Lateral Step

4 Devil Lunges