- Moving Mountains
This Week at Moving Mountains- 02/01

Phase 3 Week 1
Monday- MTN Strength
IWT Day
Set 1
3 Rounds
10 Shoulder To Overhead
10/10 Bear Stance hold w/ shoulder taps
2 min row
45 sec rest
Set 2
3 Rounds
10 Pause Front Squat
8 Wall Balls
60 sec Jump Rope
45 sec rest
Set 3
3 Rounds
5/5 Rotating Hanging Knee Tuck
15/15 Lateral bear crawl
30 sec Hollow Hold
10 Narrow Push ups- Tricep
Tuesday- MTN Conditioning
Set 1
4 Rounds
10 Bulgarian Split Squat- R
5 Reverse Lunge to Step up- R
Repeat on Left
10 Kneeling Bicep Curl to Press
5 Burpee to Lateral box Jump
Set 2
3 Tabata sets
1 min rest between sets
T1- Meg style- 20 seconds work 10 sec isometric hold. Alternating Moves
Jump Squat- Squat Hold
Twisting MTN Climbers- Plank Hold
T2- Meg style- 20 seconds work 10 sec isometric hold. Alternating Moves
Alternating Side Planks- Side plank hold
Skater Jumps- Bottom of Skater hold
T3- Regular. 20 secs work. 10 sec rest
Assault Bike Sprint
Wednesday- MTN Strength
Set 1
E2MOM x 5 sets
3 reps Back Squat @ 80%
Immediately followed by
6 reps Multi Direction Box Jump
-----1 reg box jump, 1 L, 1 R 2x's
Set 2
4 Rounds
Row 400 Meters
5/5 Alternating Bent Over Rows
10 Regular Bent Over Rows
10 Push Ups
10/10 Rotating Med Ball Wall Throw
Thursday- MTN Strength
Set 1
18 Min GRIND
Row 200 Meters
3/3 Burpee over Rower
12 DB/KB Hang Squat Cleans
6 Reps 1/2 Get Ups Right
6 Reps 1/2 Get Ups Left
Set 2
3 Rounds
Rest as needed between sets
10 Dumbbell Reverse Flys
10 Ring Rows
10 Tricep Extension
10 Push Ups
BONUS
3 mins Plank call outs
Friday- MTN Strength
Set 1
5 sets of 5 reps
Deadlift 80%
Immediately followed by
300m Row
Set 2
12 min AMRAP
6 DB Snatch R Arm
3/3 DB OH Reverse Lunges R Arm
6 DB Snatch L Arm
3/3 DB OH Reverse Lunges L Arm
3 Scotty Bobs
3 Burpees
Saturday Sweat
8 am
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