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This Week at Moving Mountains- 12/14


Phase 2 is here!

Phase 2, Winter Sport Strength, builds on the foundations that we have put in place from phase 1. This phase continues to focus on strengthening what we need to feel our best and stay safe outdoors this winter. Key movements include the front squat, deadlift, power clean, bench press, and bent over row. We will build strength and control in these movements by incorporating tempo into the strength portion of our days. Our conditioning workouts will be focused on building the stamina that you need for those long days!


Monday- Strength


Set 1-


12 Min to find a Heavy Touch and Go Double Hang Power Clean


back off to 70% of your heavy

then immediately into....


3 MIN AMRAP

(As Many Reps as Possible)


Power Cleans

70% of heaviest double from the first part


Set 2


4 Rounds for time- 20 min time cap. If they finish before the time cap go immediately to

the finisher.


10/13 Cal Assault Bike

5/5 DB Front Loaded Lateral Step Up and Over

8/8 Bear Stance Renegade Row

20 Wall Balls


Finisher-

In Remaining 20 mins....

1 Chin Up

1 Push Ups

2 Chin Ups

2 Push Ups

3 Chin Ups

3 Push Ups


Tuesday- Conditioning


Set 1

4 Round Grind- Work Strong and Steady


5 DB Bulgarian Split Squats Right Side 2/0/2 Tempo

5 Front Rack Reverse Lunge to Step Up Right Side

Repeat Both on Left Side

5/5 Renegade Row


Set 2

15 min AMRAP


300/350m Row

8 DB/KB Bent Over Rows

4/4 Thruster w/ Lateral Step

8 Box Jumps


Wednesday- Strength


Set 1-

8 x 4

Front Squat

Build weight to 80%

2/0/2 Tempo


Alternate stretches between sets

OH Openers

Active 1/2 Kneeling Hip Flexor Stretch


Set 2-

E4MOM- 4 Rounds


8 Mr. Spectacular

8/8 KB/DB OH Walking Lunge

8/8 DB/KB Hop Over w/ TJT Reach

30 sec Jump Rope


Thursday- Conditioning

IWT Day


Set 1

3 Rounds


5/5 Single Arm DB Snatch

3 Scotty Bobs

40 sec Bike Sprint

60 sec rest (each round)


Set 2

3 Rounds


8 KB Deadlifts

8/8 Jump Lunges

45 sec Row Sprint

60 sec rest (each round)


Set 3-

3 Rounds


12 Tall kneeling DB Curl and Press

10 Push ups

12 Standing KB Pullover

10 Shoulder Y’s


Friday- Strength


Set 1-

4 Rounds


8 Bench Press

---@75 Tempo 2/0/2

12 Bent Over Rows- DB

--- Challenging Dumbbell weight. Tempo 2/0/2


Set 2-

2-4-6-8-10-8-6-4-2


Toes to Bar

SA KB Swings

Pull Up/Ring Row

SA KB Snatch

Lateral Squat Walk Goblet 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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