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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.

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