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This Week at Moving Mountains- 04/12


Happy Spring Break!

Last week of Maintenance before we start our summer block.


Don't forget to Mark Your Calendars!

Saturday April 24th

8 am Saturday Sweat Workout

9:30-Noon Member Meet Up Brunch Style

Monday April 26th

MAX Your MemberSHIP Challenge begins


Monday- MTN Strength


Set 1

4x8


Tempo Bench 2/0/2

Tempo Push Up 4/2/1

- Level Up Option - put your feet on a medball to perform the 4/2/1 tempo push up


Set 2

5 Rounds


4/4 Renegade Rows

8/8 DB Step Ups

8/8 Single Arm Push Press

200 m Run

60 sec rest between rounds

Tuesday- MTN Conditioning


Set 1

4 Rounds


4 Strict Press + 4 Push Press

8 Bent Over Row DB

8 Devil Press

Rest 30 sec


Set 2

4 Rounds against a 3 minute clock:


200m Run


Then AMRAP

3 Scotty Bobs

6 DB Front Squats

9 Thrusters

*rest 1 minute


Wednesday- MTN Strength


Set 1

5 mins to build to a moderate/heavy Deadlift

then...


5 Rounds


5 Deadlift

5/5 Single Leg RDL- KB or unweighted


Set 2

Ready. Set. Row!

3 Rounds for Time


400m Row

4/4 Burpee w/ lateral hop over rower

10/10 Plank w/ Shoulder Taps

300m Row

3/3 Burpee over rower

8/8 Plank w Shoulder Taps

200m Row

2/2 Burpee Over Rower

6/6 Plank w/ Shoulder Taps

60 sec Rest


Thursday- MTN Conditioning


Set 1

E2MOM- 5 Rounds


200 m Run

Hold Plank in Remaining time

Rest 2 mins before starting set 2


Set 2

E2MOM- 5 Rounds


6/6 Bulgarian Split Squat- Rear leg elevated. KB in hand on rear leg side.

12 KB swings

10/12 Calorie Row

Rest 2 mins before starting set 3


Set 3

E3MOM- 4 Rounds


5/5 Reverse Lunge to Step Up- Goblet Hold

5/5 Tall Kneeling KB Halo

5/5 Goblet Surrenders


FLEX Friday

Suns out Guns Out


Set 1- Back

4 Rounds


12/12 Single Arm Dumbbell Row- Quick lift, slow lower

15 Bent Over Reverse Dumbbell Fly

MAX- Supine Barbell Rows- At least 15 reps


Set 2- Bi's

1-2-3-4-5-6-7-8-9-10 Reps of:

Dumbbell Bicep Curl + 10 Second 90 Degree Hold

Alternating Curl & Press (Each Arm)


Set 3- Core

2 Rounds


60 sec each move

10 sec transition

DB Plank Pass Through

Alternating Single Leg V-Ups

Side Plank w/ ABduction


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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