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This Week at Moving Mountains- Oct. 12th


This is the last week of our Summer 2020 Power Block! It's going to be a BIG, fun and challenging week! See you in the gym!


Monday-

Strength


FOCUS Work


Set 1- Strength

Back Squat build to heavy single rep

Immediately follow each attempt with 7/5 Assault Bike calories


Set 2

4 Round Grind


10/10 DB Lateral Box Step Ups

15 Push Ups

20 Wall Balls

25/25 Plank w/ Shoulder Taps


Tuesday-

Conditioning


FOCUS Work


Set 1

3 Rounds-


12 Deadlifts

9 2 Arm KB Squat Clean

6 KB facing Burpees


Rest 2 Min


3 Rounds-

12 American KB Swings

9/9 Lateral Squat Walk Goblet Hold

6 Burpee w/ Lateral Hop over KB


Rest 2 Min

3 More Rounds


12 Deadlifts

9 2 Arm KB Squat Clean

6 KB facing Burpees


Finisher-

3 Rounds


10 Dumbbell Reverse Flys

10 Ring Rows

10 Tricep Extension

10 Narrow (Tricep) Push Ups


Wednesday-

Strength


FOCUS Work


Set 1-

5 rounds


Bench 7 reps

5- Explosive Push Ups

3- Strict Pull-ups


Set 2-

15 Min AMRAP


12/12 DB Hop Overs

6 Devil Lunges

12/12 DB Hop Overs

8 Devil Press


Thursday-

Conditioning


FOCUS Work


Set 1

E3MOM- 4 Rounds


400m/350m Row


Rest 3 mins between sets


Set 2

E3MOM- 4 Rounds


200m Run

12 DB Front Squat

8 DB Curl & Press


Rest 3 mins between sets


Set 3

E3MOM- 4 Rounds


8 cal Row

8 Burpee Over Rower

8/8 alternating SL V-ups


Friday-

Strength


Set 1-

5 Rounds


12 Deadlift

9 Hang Power Clean

6 Push Jerk


Set 2-

4 Rounds


10 DB Front Squat

5/5 Thruster w/ Lateral Step

10 Russian Triangles

Run 100m Sprint- Goal under 25 sec.

- Run to the 200m mark and walk back. The walk is the rest, 60 sec or less... Begin next set.


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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