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This Week at Moving Mountains- 03/29



Monday- MTN Strength


Set 1

Prep for Friday- Barbell Complex


5 rounds of 2 sets


Deadlift

Clean

Hang Clean

Jerk


Set 2

18 min EMOM


Min 1: 12/18 cal Assault Bike

Min 2: 18 KB Swings

Min 3: 5 Scotty Bobs


Tuesday- MTN Conditioning


Set 1

6 Rounds for Time with a Twist!

Set up the Timer for a 2 min EMO2M- Every 2 Minutes run 50m and do 1 burpee. Come back to your work station and do 1 burpee.


3 Mr. Spectacular

10 Toes to Bar

10/10 Plate Walking Lunge w/ Twist

10 Sit Up w/ Lat Pull


Tabatas


8 rounds- 20 sec all out 10 sec rest

Row or Bike


8 rounds

20 sec move 10 sec hold


Plank up walk ups- plank hold

Flutter Kick- Leg Hover Hold


Wednesday- MTN Strength


Set 1

AMRAP 20 with increasing reps


20 min AMRAP

Add 2 Reps for every round

5/5 DB Lateral Set Ups- Front Rack

5 Push Ups

5 Wall Balls

5/5 Rainbow Slams

5 Burpee w/ Renegade Row


Set 2

3 rounds 1 min each move 10 sec transition


Plank Body Saw

Windshield Wipers

Alternating V-Ups


Thursday- MTN Conditioning


Build the Base


12 min AMRAP


15/17 cal Row

5 Bent Over Rows

5 Push Ups

5 Curl to Press


2 min rest


15 min AMRAP


10/13 cal bike

5 DB Front Squats

5/5 Lateral Lunges- weighted

5/5 Walking Lunges- suitcase


2 min rest


12 min AMRAP


10/10 DB Plank Passthrough

10 V-Ups

10 Supermans

10 Sit up with Lat Pull over


Open Friday's 21.3 and 21.4


Last Open Workout!

For total time:


15 front squats

30 toes-to-bars

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 bar muscle-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.


Time cap: 15 min.


21.4


Complete the following complex for max load:

1 deadlift

1 clean

1 hang clean

1 jerk


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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