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This Week at Moving Mountains- Sept 28th


Week 4

We are half way through our power block! It's time to turn it up.


Monday-


FOCUS Work


Set 1


Front Squat/Back Squat 5-4-3-2-1 reps

@ 65% of Front Squat Max perform 5 FS then 5 BS then 4 FS then 4 BS, etc.


Set 2


AMRAP 3

5/5 Front Rack DB Walking Lunge

3 Scotty Bobs


1 MIN REST


AMRAP 3

6 Devil Press

3/3 Lateral Lunge to Bent Over Row


1 MIN REST


AMRAP 3

8 Box Jumps

8/8 Lateral Med Ball Toss


BONUS Finisher

2 Rounds


25 Hamstring Hell



Tuesday-


FOCUS Work


Set 1

3 Rounds


8 Two Arm KB Squat Clean

4/4 Gorilla Rows

60 sec Row- Go hard! Rest is coming

60 sec Rest


Set 2

3 Rounds


4/4 DB Tempo Bulgarian Split Squat 3/1/1

4 Box Jumps

200m Run


Rest 60 sec


Set 3

3 Rounds


10 Tall Kneeling DB Curl & Press

10 Shoulder Y + L

10 Prone Snow Angels

Suitcase Farmers Carry


Wednesday-


FOCUS Work


Set 1

E2MOM x 5 sets


3 Reps Overhead Press

Immediately followed by

10/10 alternating DB snatch


Set 2

As Far as You Can Get in 10 Min:


5/5 Burpee over BB

6 BB Deadlifts

10/10 DB Hop Overs

6 DB OHP

15/15 Burpee Over BB

6 BB Deadlifts

20/20 DB Hop Overs

6 DB OHP

.......

Keep adding 5 reps Dumbbell Hop Overs or Burpee over BB per round UNTIL you get to30's! If you get to 30 - on your next round start to go back down by 5.


Core Finisher

2 Rounds 30 Reps Each


15/15 Dead Bug

15/15 KB Windmill

30 Weighted Butterfly Sit Ups


Thursday-


FOCUS Work


Set 1

4 Rounds


10/10 DB Box Step Ups- Heavy ish. Control in Both Directions

12 DB Thrusters- Quick Explosive

6/6 Off set Push Up on DB

8/8 Lateral Squat Walk w/ Forward Push. ( Use single DB instead of plate)

10/10 Kneeling Plate 1/2 Moon


Set 2

FINISHER

4 Rounds for Time


1 Moving Mountains Mini Leg Blaster

3 Scotty Bobs


Friday-


Set 1

This week and next our Friday's are big BB days. Long dynamic slogs.


Bear Complex

5 rounds building weight


Each round is 7 Unbroken sets of:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press


Kettlebell or Dumbbell Option

DB or KB Bear Complex


EMOM 10


Dual DB Clean

Front Squat

Push Press

Back Squat

Bent Over Row

Scotty Bob


Set 2

3 Rounds


10/10 Kneeling Slasher

15/15 Alt Leg V- Ups

20 Leg Lower Hip Lifts


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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