- Moving Mountains
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
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