This Week at Moving Mountains- 04/05

Monday-

IWT Day

Set 1

4 Rounds

8 Power Snatch

4 Box Jumps

30 sec Bike Sprint

60 sec Rest

Set 2

4 Rounds

8 Front Squat

4 Box Jumps

200 m Run OR Row Sprint

60 sec Rest

Set 3

3 Rounds

5/5- 1/2 Kneeling SA Shoulder Press

10/10 Forearm Plank Hip Drops

10 Kneeling Plate 1/2 Moons

1/1 lap- Bottoms up Single arm KB carry

Tuesday- MTN Conditioning

Set 1

Buy in- 1 Mile Bike

then...

30-20-10

Walking Lunges

Ring Rows

Wall Balls

Lateral Med Ball Toss

Cash Out- 1 Mile Bike

Set 2

Plank ISO's 30 hold each move- 2 rounds

No Rest between Moves- 1 min rest between rounds

Plank

Side Plank

Other Side

Bear Stance

Wednesday- MTN Strength

Set 1

Back Squat

5-5-3-3-1-1-1

*Work to 1 Heavy Rep

Set 2

9 min EMOM

Min 1-

10 Deadlifts

8/8 DB Hop Overs

Min 2-

6 Hang Power Cleans

10/10 DB Hop Overs

Min 3-

3 Push Press

12/12 DB Hop Overs

Thursday- MTN Conditioning

Set 1

KB Strength w/ Bands

4 Rounds

10 Goblet Squat

10/10 Lateral Squat walk

1 min Wall Sit

Rest as needed between rounds

Set 2

Ascending Ladder- Go as far as possible in 14 minutes

2-4-6-8-10-12…

Pull Ups

DB Weighted Step Ups

Russian Triangle

*Row 10 cal at end of each round

Friday FUNday

Team Set

Buy in/ Cash Out

400 m run (all together)

150 Box Jumps

120 Wall Balls

90 Hang Power Cleans

60 Burpees w/ lateral hop over bar

30 Renegade Rows

Cash out- 400m Run

Coaches Choice Finisher

Saturday Sweat

8 am

Free Community Workout

Sign up is required. All are welcome! Non members email megan@movingmountainsmt.com to get signed up.