- Moving Mountains
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.
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