• 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!


Warm Up

Power 1


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


Warm Up

Set 1


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


Warm Up

Power 1


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


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


KB Swings

SA Squat Clean Thruster


Wall Balls

Push Ups


Cal Row

Burpee Over Rower


OH Plate Walking Lunge

Russian Triangle


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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