- Moving Mountains
This week at Moving Mountains- 11/16

Week 4
Monday- Strength
Build to a Heavy Hang Squat Clean
Then...
5 Rounds
2x Hang Squat Clean @ 85%
1 min Bear Stance w/ Shoulder Taps
Set 2- Conditioning
AMRAP 4
6- R Single Arm FR Reverse Lunge
6- Repeat on Left
3/3 Rotational Jump Squats
30 sec rest between AMRAPS
AMRAP 4
6 Single Arm Thrusters- R
6 Repeat on Left
3/3 Burpee w/ Lateral Hop Over DB or KB
30 sec rest between AMRAPS
AMRAP 4
6- R Single arm KB or DB Clean
6 Repeat on Left
3/3 Renegade Rows
Tuesday- Endurance
Set 1-
4 Rounds
10 DB or KB Floor Press
10 Kneeling KB pull over
10 Bent Over Rows
5/5 Bear Stance Rows
Set 2-
4 Rounds
Work/Rest
Sets- 30/30, 40/20, 40/20, 50/10
DB Pass Throughs
Weighted step ups
Devil Press
Ring Rows
KB or DB Front Loaded Surrenders
Wednesday- Strength
4 x 5
5 Deadlift @70% - Tempo 2/0/2
5/5 Single Leg RDL- BW Tempo 4/2/1
Set 2
Partner up!
One works. One rests. Complete all reps of 1st move before moving to the next.
100 Box Jumps
80 KB Swings
60 Burpee Pull Ups
40 Push Presses
2 mile Fan Bike
Thursday- Endurance
E2MOM
5 Rounds
150m Row
10 Goblet Squats
10 KB Swings
E3MOM
5 rounds
15 Cal Bike
3 SA KB Mr. Spectacular R Arm
6 SA KB Front Rack Step ups R Arm
3 SA KB Mr. Spectacular L Arm
6 SA KB Front Rack Step ups L Arm
6/6 Plank shoulder taps
E2MOM
5 Rounds
150m Row
10 KB Deadlift
4 Burpee Over Rower
Friday- Strength
IWT
3 Rounds
10 Thrusters
3/3 Lateral Box Jump up and over
45 sec bike
90 sec rest
3 Rounds
8 OH Press
5 Burpee Box Jump
200m Run or Row
Rest 90 sec
3 Rounds
10/10 Standing KB Halo
10 KB Lat Pull over in Bridge
10 Prone Snow Angels
10 Shoulder Y+L
Saturday Sweat
8 am
Free Community Workout
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