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This Week at Moving Mountains- Oct 5th


Only two weeks left of our Power Block. This week we see how far we have come! We will be continuing our FOCUS Work by perfecting our overhead position and putting it to work. It's going to be a great week!


Monday-


FOCUS Work


Set 1-

1-2-3-4-5-6-7-8-9-10


Deadlift

Box Jump


Set 2-

15 Min EMOM


MIN 1

8 DB Snatch R Arm

4/4 DB OH Reverse Lunges R Arm

MIN 2

8 DB Snatch L Arm

4/4 DB OH Reverse Lunges L Arm

MIN 3

4 Scotty Bobs

4 Burpees


Tuesday-


FOCUS Work


Set 1-

3 Rounds


8 DB Bench Press

4 Push Ups w/ Forward Reach

60 sec Lateral Bench Hop Overs


Rest 60 sec


Set 2-

3 Rounds


8 DB/KB Sumo squats

4/4 DB/KB Box Step Ups

Bike 60 sec


Rest 60 sec


Set 3

3 Rounds


12 Bent Over Row to Tricep Kick Back

12 Dual KB upright row

10 KB Sit up with pullover

10/10 Kneeling Slashers


Wednesday-


FOCUS Work


3 minute time clock

5 sets


In 3 Mins-

3 Power Cleans + 3 OHP + 3 Push Press

Immediately followed by 8 bent over row with same weight


Set 2

4 Round Grind


10 Dual KB Front Squats

5/5 Lateral Step Ups w/ Hop

5/5 KB Front Rack Walking Lunge

5/5 Rotating Squat Jumps


Thursday-


FOCUS Work


Grind it!

Set 1-

E3MOM- 5 Rounds


200m run

8/8 DB Suitcase Lunges

30sec DB plank pass through


Set 2

E2MOM- 5 ROUNDS


10 DB deadlifts

8 DB hang power cleans

3/3 DB thrusters w/ Lateral Step


Set 3

E2MOM- 5 Rounds


15/12 calorie row

3/3 Burpee Over Rower


Friday-


FOCUS Work


Set 1

Power Snatch and OHS progressions (PVC pipe/empty BB)

“Randy”

75 Power Snatches for time


NO BB Set 1-

20 min grind

250 m Row

6 DB or KB SA Snatch- R

3 TGU- R

6 DB or KB Snatch- L

3 TGU- L


Set 2-

3 Rounds


10 Dumbbell Reverse Fly's

10 Ring Rows

10 Tricep Extension

10 Narrow Push Ups


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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