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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

Sign up is required. All are welcome!

Non members email megan@movingmountainsmt.com to get signed up.





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