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This week at Moving Mountains- 11/02


Week 2


Monday- Strength

Interval Weight Training


3 Rounds


10 Front Squats

3/3 Jump Lunge w/ Stabilization

90 sec Quick Box Step

Rest 90 sec


3 Rounds


12 Deadlifts

6/6 Lateral Hop over BB w/ Touch

Row 90 sec


Rest 90 sec


3 Rounds


12 Tall Kneeling DB curl and press

30 sec plank walk ups

10/10 GHD Sit Up w/ Reach Back

5/5 Single Leg RDL


Tuesday- Conditioning


Set 1- Upper Strength

4 Rounds


5/5 KB or DB Floor Press

5/5 KB or DB gorilla row

20/20 KB or DB Bear Stance Passthroughs

Rest as needed


Set 2

4 Rounds against 4 minute clock


300m row

10/10 KB Snatch- All R then all L

10/10 Lateral Squat Walk w/ KB Goblet Hold

Max push ups with remaining time


*rest 30 sec between rounds.


Wednesday- Strength


Set 1-

Work up to a heavy Overhead Press

then...


6 Rounds

2x Overhead Press @ 85%

1 min bear stance w/ hip drops


Set 2-

15 min AMRAP


10 Ring Rows

10 Ground to Overhead

10 Burpees over bar


Finisher-

3 Rounds


20 Hamstring Hell


Thursday- Conditioning


EMOM 10 mins


Min 1-

5/5 SA DB Thrusters- Alternate

5/5 Dumbbell Hop Over's

Min 2-

5/5 Renegade Rows in Bear Stance

5 Devil Presses


E2MOM- 5 rounds for 10 minutes


6/6 Alt SA KB Clean + Press

5/5 Alt SA Front Loaded Lunges

10 KB swings


E3MOM- 4 rounds for 12 min


15 Wall Balls

10 KB or DB sumo deadlifts

12 Overhead Med Ball Slams

10 KB or DB Sumo Squat


Finisher-

Core Tabata

Meg Style- 20 sec mvmt 10 sec hold

8 rounds


DB Plank Pass Through- Plank Hold

DB Weighted Sit up- 1/2 way hold


Friday- Strength


Set 1- Total Body Strength

5 Rounds


3-Position Clean - increasing weight

*1 rep from each position: high hang, knee, floor

5/5 BW Single Leg Step Ups- 4/2/1


Set 2- Friday Team Fun

Teams of 2, alternating full rounds for 12 minutes:

60 Single Unders or 30 DU's

6/6 The Tress (Single arm DB snatch w/ lateral hop)

9 Box Jumps w/ stabilization


Rest 1 min


Teams of 2, alternating full rounds for 12 minutes:

15 cal Bike

6/6 Rainbow Slams

9 Med Ball Burpee


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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