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This Week at Moving Mountains- 03/22


Maintenance Week 2


Monday- MTN Strength


Set 1

3-3-3-3-3


Deadlift

between lifts...

2 Burpee Box Jump up and Over


Set 2

Against a 4 min clock


3 Rounds

9 Hang Power Clean

6 Push Press

3/3 Lateral Step Up and Over (unweighted)

then

Max Calorie Row


Rest 2 min


Against a 4 min clock


2 Rounds

9 Hang Power Clean

6 Push Press

3/3 Lateral Step Up and over (unweighted)

then

Max Calorie Row


Rest 2 min


Against a 4 min clock


1 Round

9 Hang Power Clean

6 Push Press

3/3 Lateral Step Up and Over (unweighted)

then

Max Calorie Row


Tuesday- MTN Conditioning


Set 1

5 Rounds


Against 3 minute clock

2 rounds of KB Complex:


12 American KB Swings

9 Goblet Squat

6 Push Up with KB Tap

3 Burpees w/ Lateral Hop over DB

then

Alternate Rounds- Max Sit Ups or plank With Remaining Time


Rest 1 minute between rounds


Set 2

Legs and Core Finisher

3 Rounds


10/10 KB Windmills

20 Hamstring Hell

- Poor Mans's Leg Curs

- Donkey Kicks

12 GHD 3 way Sit Up- Right reach, Center, Left


Wednesday- MTN Strength

IWT Day


Set 1

4 Rounds


8 Bent Over Rows- BB

5 Scotty Bobs

45 second Jump Rope

30 second Rest


Set 2

4 Rounds


5/5 Front Rack Reverse Lunge

3/3 Jumping Lunges

200m Run or Row

60 sec Rest


Set 3

3 Rounds


10/10 Lateral Bear Crawls

10 BB or DB Hip Thrusters

10 GHD Hip Extension w/ Row

10/10 Kneeling Plate 1/2 Moons


Thursday- MTN Conditioning


Set 1

4 Rounds⠀


5 Manmakers

15 CTB Pull Up/Jumping Pull Up/Ring Row⠀

100 meter Farmers Carry


Set 2

3 Rounds


12/12 Lateral Squat in and Out- Banded

12 Deadbug- Banded

6/6 Bear Stance Row- Keep band around knees


Friday- MTN Strength


21.2


Warm Up/Prep

3 Rounds


7/10 cal Assault Bike

12 KB Swings


2 sets


8/8 Runners Lunge with Rotation

12 Paused Glute Bridge

10/10 Banded Lateral Squat Walk



21.2

For time:


10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs


Time cap: 20 min.


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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