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.