- Moving Mountains
This week at Moving Mountains- 11/09

Monday- Strength
Set 1-
4x8
Tempo Bench 2/0/2
Tempo Push Up 4/2/1
- Level Up Option -
put your feet on a medball to perform the 4/2/1 tempo push up
Set 2
For Time:
8-12-14-12-18
American KB Swings
Single Arm KB Hang Squat Clean
Burpee w/ Single Leg Lateral Hop
Renegade Rows
BONUS-
3 rounds MM Leg Blasters
MM Leg Blaster
5/5 Single Leg Squat
5/5 Lateral Squat Jumps
5/5 Alt Front Lunges
5/5 Jump Lunges
5/5 Single Leg RDL
5/5 Rotating Squat Jumps
As fast as possible
Tuesday- Endurance
Set 1-
4 Rounds
5/5 Single Arm DB Split Squats- Back leg on Box
5/5 Tempo Lateral Step Up
5/5 Renegade Row to Side Plank
Rest as needed
Set 2-
12 min AMRAP
6/6 KB Snatch- All reps one side, then switch
5 Goblet Squat
4/4 SA KB Thrusters- All reps one side, then switch
3/3 Goblet Lunges
30 sec KB Hop Over w/ Inside Hand Reach. ( reach like TJT stack video)
GOAL- 4+ rounds
Set 3-
Core Tabata- as many as time allows
Meg Style- 20 sec movement 10 sec ISO hold 8 rounds
T1
Side Plank Hip Lift- Side plank hold
V-Ups- Boat Hold
T2
Bear Stance w/ Hip Drops- Bear Stance Hold
Flutter Kicks- Leg Lower Hold
Wednesday- Strength
IWT Day
Set 1-
3 Rounds
8 Power Clean + PP
6 burpees Over BB
300/350m row
Rest 60 sec
Set 2-
3 Rounds
12 KB DL- Dual or Single
8 Reg Burpees
1 minute jump rope / double unders
60 sec rest
Set 3-
3 Rounds
2/2 TGU
30s/30s side plank w/ Hip lift
5/5 Single Leg KB RDL
10/10 Banded Lateral Squat Walk- Front Loaded
Thursday- Endurance
Set 1-
EMOM 10
EMOM w/ a twist.... No rest to be earned. Hold plank or bear stance for the remainder of
the minute after the upper strength movement.
Min 1-
5 DB or KB Strict Press
5 DB or KB Push Press
Plank Hold w/ Remaining Time
Min 2-
10 DB or KB Bent over row
Bear Stance Hold w/ Remaining Time
Set 2-
FOR TIME
Buy in
30 Stack T/J/T's
5 Rounds
4 Man Makers
6 Chin Ups
8 Rotating Wall Balls each side
10 Russian Triangles
Cash Out
30 Stack T/J/T's
Friday- Strength
Set 1-
5-5-3-3-1-1 Back Squat (increasing weight)
Between Sets-
5/5 Active Hip Flexor Stretch w/ Rotation
Set 2-
EMOM 16 min:
Min1- 200m Row
Min 2- 6/6 OH Walking Lunges
Min 3- 10 Devil Press
Min 4- 6/6 Lateral Lunge w/ Bent Over Row
Saturday Sweat
8 am
Free Community Workout
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