- Moving Mountains
Transition Week
Updated: Jul 30, 2020

Strength Block is done! Congrats! You guys put in the WORK.
This week is a transition week. We are preparing for our upcoming Power Block. We are also trying out a slightly different workout schedule. Monday and Wednesday's will be focused on our power workouts. Tuesday and Thursday's are our conditioning days and Friday, now known as Casual Friday's will be a fun twist on everything that we are working on and more!
Monday
Warm Up
Power 1
EMOM 10
MIN1- 7 Back Squats
MIN2- 7 Box Jumps
Set 2
12 Min AMRAP
15 Calorie row
12 DB Push Press
9 Box Jumps
6/6 Lateral Lunge to Bent Over Row
Cool Down
Tuesday
Warm Up
Set 1
8 Min AMRAP
5/5 Single Leg KB RDL
5/5 box Step Ups
5 Ring Rows
2 min Rest
8 min AMRAP
10 American KB Swings
5 Box Jumps
5 Push Ups
2 min rest
8 min AMRAP
200m Row
5 Pull Ups
Set 2- Core
2 Rounds
15/15 Single Leg V-Up
10/10 Lateral Bear crawls
5/5 Renegade Rows
Cool Down
Wednesday
Warm Up
Power 1
EMOM 10
Min 1- 7 Shoulder Press
Min 2- 7 DB Thrusters- Moderate weight go for speed.
Set 2
5 Rounds
5 Devil Press
5/5 Dumbbell Snatch (Alternating)
15/15 Dumbbell Hop Overs
15/15 DB Pass Through
Cool Down
Thursday
Warm Up
Set 1
6 Rounds for Time- with an EMO2M Twist!
Set up the Timer for a 2 min EMO2M- Every 2 Minutes run to the firehydrant/dumpster
corner and do 1 burpee. Come back to your work station and do 1 burpee.
3 Mr. Spectacular
10 Toes to Bar
10/10 Plate Walking Lunge w/ Twist
10 Sit Up w/ Lat Pull
Set 2- Tabatas
Row or Bike Tabatas
Core Tabata if time allows...
Plank up walk ups- plank hold
Flutter Kick- Leg Hover Hold
Casual Friday
Warm Up
Set 1
Partner up- Perform each movement for the reps below- Split between partners, one
works one rests. Single sided moments split reps
30-20-10
KB Swings
SA Squat Clean Thruster
30-20-10
Wall Balls
Push Ups
30-20-10
Cal Row
Burpee Over Rower
30-20-10
OH Plate Walking Lunge
Russian Triangle
Finisher
Tabata 1
20 sec mvmt- 10 sec rest
Bear Stance Hip Drops- Bear Hold
Leg Lifts- Leg Lower Hold
Tabata 2
20 sec mvmt 10 sec rest
Body Saw Plank- plank hold
Alt Leg V Ups- Boat Pose Hold
Cool Down
Saturday Sweat
Free Community Workout
8 am at the gym
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