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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Non members email megan@movingmountainsmt.com to get signed up.