- Moving Mountains
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.