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This Week at Moving Mountains- 12/07


We made it through Phase 1 of our Winter 2020 training block! Congrats! You all worked hard! I hope that you are feeling the benefits. Now, we just need to pray for snow!


This week is a little bit of old and a little bit of new with a fun partner workout to finish off the week. Next week we get right back to business with Phase 2 Winter Season Strength.


Before we get into this weeks programming I have an exciting announcement! Beginning December 14th Moving Mountains will be offering yoga.

Sacred Sweat with Candance Von Buren will be held on Monday evenings from 5:45-7pm in the upstairs space. Many of you know of Candace and how awesome her classes are. I am stoked to have her at Moving Mountains! She has a strong style of yoga that compliments what we do in the gym very well. We will still have our regularly scheduled 5:30 Mountain Strength class downstairs. Stay tuned for more info on Sacred Sweat.


Monday- Strength


Set 1


Clean Complex:

1 High Hang (at hip)

2 Low Hang (above patella)

1 Low Hang (just below patella)

1 From Ground

-Build to Moderate and do 4 rounds at MOD weight in 15 min-


Set 2- Conditioning

3 Rounds- NFT but strong steady work with as little rest as possible.


6/6 OH Walking Lunges

8 Pull Ups

10/10 Renegade Rows

12 Wall Balls


Set 3-Core


3 Rounds

60 sec Lateral Bear Crawl w/ Cross Over

60 sec Alt Single Leg V-Up

20 sec rest


Tuesday- Conditioning


Set 1

-Cash in-

T/J/T Tabata


12 Min AMRAP

4/4 Mixed Grip Pullups,

8 Push Ups w/ Forward Reach

10 KB Two Arm Squat Clean

12 KB Swings


-Cash Out-

T/J/T Tabata


Finisher


20 Hamstring Hell

- 20 Poor Mans Hamstring Curl

- 20 Donkey Kicks

---Do all on Right then All on Left. Unbroken if possible.

10/10 Plank w/ Alternating Shoulder Taps (10 each side)


Wednesday- Strength


Strength


Set 1-

5 Rounds - increasing weight

5 Strict Press

5 BB Bent Over Row

Rest as needed


Set 2-

4 Rounds (30/30, 40/20, 40/20, 50/10)


DB Thruster W/ Lateral Step

Weighted Sit ups

Row

DB Plank Pass Throughs

Box Jumps


Thursday- Conditioning

Long Grind


Every 2 minutes for 12 minutes

150m Row

6 DB front squats

3/3 Rotating Squat Jumps


2 min rest


Every 2 minutes for 12 minutes

30 sec jump rope

5/5 DB burpee to lateral box step overs- Like Video but add Burpee w/ DB's :-)


2 min rest


Every 2 minutes for 12 minutes


150m Row

6 DB Push Press

6 Devil Lunges


Friday Fun Day

"Hold on Partner"


AMRAP 10

10 Deadlifts

5/5 Lateral Box Jumps

Partner- Wall sit with 3 way tap


2 min Rest


AMRAP 10


5 Thrusters

6 Burpee Facing BB

Partner- Hanging Hollow Hold


2 min Rest


AMRAP 5

Core Finisher

20 Russian Triangles

Partner- Plank Hold


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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