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

Free Community Workout

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