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This Week at Moving Mountains- Sept 14th


Monday-


FOCUS Work


Set 1

EMOM x 5 sets


Even - 3 reps Front Squat (75%)

Odd - 5 max height box jumps


Set 2

12 Min AMRAP


12/12 DB Hop Overs

6 Devil Lunges

12/12 DB Hop Overs

8 Devil Press


Core Tabata

MEG Style- 20 secs work 10 sec ISO hold- 8 Rounds


Bicycle w/ Twist- Hollow Body Hold

Bear Stance DB Pass Throughs- Bear Stance Hold


Tuesday-


FOCUS Work


Strength

5 Rounds


8/8 KB Front Rack Reverse Lunges

8/8 Jump Lunges

20/20sec single leg plank body saw


Rest as needed


Set 2

5 Rounds


12 Two Arm KB Squat Clean

12/12 Rotating Wall Balls

6/6 Gorilla Rows

12/12 DB Hop Overs


Rest 30 between Sets



Wednesday-


FOCUS Work


Set 1-


Build to a heavy single Overhead Press

then...

Immediately after each attempt perform 1 wall walk


Set 2

E5MOM 4 rounds


200m run

15 DB Hang Squat Cleans

6/6 Alt Lateral Lunge w/ Bent Over Row

200m run


Thursday-


FOCUS Work


Set 1-

E3MOM 5 Rounds


Row 200m

10 Goblet Squats

10 American KB Swings


Set 2

E3MOM 4 Rounds


10 DB thrusters

10 Burpees over DB- lateral hop

5/5 DB Plank Pass Throughs


Set 3

E3MOM 3 Rounds


200m run

5 Devils Lunge

5 Pull Ups or Ring Rows


Friday-


FOCUS Work


Set 1-


Build to a heavy single Power Clean

then...

Immediately after each attempt perform 7/5 Assault Bike calories.


Set 2-

3 Rounds


10/10 DB Lateral Box Step Ups

15 Push Ups

20 Wall Balls

25/25 Plank w/ Shoulder Taps


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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