Where the locals train
High performance fitness, training and gym for Ketchum, Sun Valley, the Wood River Valley and beyond. Where the locals train.
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2.5 min. + 10 R/L swing
2.5 min. + 10 R/L swing and 10 R/L clean
2.5 min. + 10 R/L swing, 10 R/L clean and 10 R/L snatch
2.5 min. + 10 R/L swing, 10 R/L clean, 10 R/L snatch and 10 R/L hard clean
2.5 min. + 10 R/L swing
2.5 min. 10 R/L swing and 10 R/L press
2.5 min. + 10 R/L swing, 10 R/L press and 10 R/L hi-pull
2.5 min. + 10 hand-pass
2.5 min + 10 hand-pass and 10 R/L cleans
2.5 min. + 10 hand-pass, 10 R/L clean and 10 R/L snatch
2.5 min. + 10 hand-pass, 10 R/L clean, 10 R/L snatch and 10 R/L hard-clean
2.5 min. + 10 hand-pass
2.5 min. + 10 hand-pass and 10 R/L press
2.5 min. + 10 hand-pass, 10 R/L press and 10 R/L hi-pull
2.5 min. + 10 hand-pass, 10 R/L press, 10 R/L hi-pull and 10 overhead swing
Week of 12.17.18
2 min. + up speed every .30 sec.
20 2-handed swing
REPEAT X 3
10,8,6,4,2 R/L reps cleans
2 min. + up speed every .30 sec.
20 2-handed hi-pulls
REPEAT X 3
10,8,6,4,2 R/L reps snatch
2 min. + up speed every .30 sec.
20 2-handed overhead swings
REPEAT X 3
10,8,6,4,2 R/L reps hi-pull
2 min. + 5 swing, clean, squat and thruster RT.
2 min. + 5 swing, clean, squat and thruster LFT.
REPEAT
2 min. + 5 swing, clean/press, clean+squat and squat/press RT.
2 min. + 5 swing, clean/press, clean+squat and squat/press LFT
REPEAT
2 min. + 5 swing, circle clean, hard-clean and press RT.
2 min. + swing, circle clean, hard-clean and press LFT.
REPEAT
2 min. + 5 swing, clean+squat, thruster, clean/press, squat/press, circle clean, and hard clean R/L
3 min. + 15 swing R/L
2 min. + 10 DBL swing
1 min. + 5 heavy swing R/L
3 min. + 15 clean R/L
2 min. + 10 DBL clean
1 min. + 5 heavy clean R/L
3 min. + 15 hi-pull R/L
2 min. + 10 DBL hi-pull
1 min. + 5 heavy hi-pull R/L
3 min. + 15 press R/L
2 min. + 10 DBL press
1 min. + 5 heavy press R/L
3 min. + 15 snatch R/L
2 min. + 10 DBL snatch
1 min. + 5 heavy snatch R/L
20 hand-pass
5 halo squat RT.
20 hand-pass
5 halo squat LFT.
2.5 min. + 10 DBL swing, clean and hi-pull REPEAT
20 2-handed swing
10 lunge RT.
20 2-handed swing
10 lunge LFT.
2.5 min. + 10 DBL swing, clean/press and snatch REPEAT
20 2-handed hi-pull
5 single leg deadlift
20 2-handed hi-pull
5 single leg deadlift
2.5 min. + 10 DBL swing, circle clean and press
20 hand-pass
5 halo squat R/L
20 2-handed swing
10 lunge R/L
20 2-handed hi-pull
5 single leg RDL
2.5 min. + 10 DBL swing, clean, hi-pull, snatch, circle clean and clean + press
CARDIO-
2 min. + 20 2-handed swing
2 min. + 15 2-handed hi-pull
2 min. + 10 2-handed overhead swing
RIGHT- 10 swing, clean, windmill and press
LEFT- 10 swing, clean, windmill and press
CARDIO-
RIGHT- 10 swing, hard-clean, hi-pull and windmill
LEFT- 10 swing, hard-clean, hi-pull and windmill
CARDIO-
RIGHT- 10 swing, windmill, snatch and clean/press
LEFT- 10 swing, windmill, snatch and clean/press
CARDIO-
2 min. + 20 hand-pass + 20 2-handed swings
2 min. + 20 hand-pass + 15 2-handed hi-pulls
2 min. + 20 hand-pass + 10 overhead swings
10 clean, 5 clean/press and 1 get-up R/L REPEAT X 3
CARDIO-
10 hi-pull, 5 snatch and 1 get-up R/L REPEAT X 3
CARDIO-
10 circle clean, 5 press and 1 get-up R/L REPEAT X 3
CARDIO-
2 min. + 15 2-handed swing
2 min. + 15 2-handed hi-pull
2 min. + 15 2-handed overhead swing
5 clean/press and 1 get-up RIGHT
5 clean/press and 1 get-up LEFT
REPEAT X 3
CARDIO-
5 snatch and 1 get-up RIGHT
5 snatch and 1 get-up LEFT
REPEAT X 3
CARDIO-
5 press and 1 get-up RIGHT
5 press and 1 get-up LEFT
REPEAT X 3
FINISHER-
2 min. + 5 2-handed swing, 5 2-handed hi-pull and 5 overhead swings
5 press and 1 get-up R/L
5 clean/press and 1 get-up R/L
5 snatch and 1 get-up R/L
2.5 min. + 15 swing R/L + 10 DBL swing and 1 get-up R/L
2.5 min. + 15 clean R/L + 10 DBL clean and 1 get-up R/L with 5 seated press R/L
2.5 min. + 15 hi-pull R/L + 10 DBL hi-pull and 1 get-up R/L
2.5 min. + 15 clean/press R/L + 10 DBL clean/press and 1 get-up R/L with roll-up R/L
2.5 min. + 15 snatch R/L + 10 DBL snatch and 1 get-up R/L
2.5 min. + 15 hard-clean R/L + 10 DBL hard-clean and 1 get-up R/L with chest press R/L
2.5 min. + 15 press R/L + 10 DBL press and 1 get-up R/L
2.5 min. + 15 windmill R/L + 10 DBL windmill and 1 get-up R/L
2.5 min. + 10 swing, 8 clean, 6 hi-pull, 4 clean/press, 2 snatch R/L REPEAT
2.5 min. + 8 clean, 6 hi-pull, 4 clean/press, 2 snatch R/L REPEAT
2.5 min. + 6 hi-pull, 4 clean/press, 2 snatch R/L REPEAT
2.5 min. 4 clean/press, 2 snatch R/L REPEAT
2.5 min. + 2 snatch R/L REPEAT
2 min. + 10 DBL swing
2 min. + 10 DBL swing and clean
2 min. + 10 DBL swing, clean and hi-pull
2 min. + 10 DBL swing, clean, hi-pull and hard-clean
2 min. + 10 DBL swing, clean, hi-pull, hard-clean and 1 get-up
2 min. + 10 DBL swing
2 min. + 10 DBL swing and clean/press
2 min. + 10 DBL swing, clean/press and snatch
2 min. + 10 DBL swing, clean/press, snatch and windmill
2 min. + 10 DBL swing, clean/press, snatch, windmill and 1 get-up
2.5 min. + 20 2-handed swing
2.5 min. + 20 2-handed hi-pull
15 swing, clean, hi-pull R/L
10 swing, clean, hi-pull DBL
2.5 min. + 20 2-handed swing
2.5 min. + 20 2-handed hi-pull
14 swing, clean/press, snatch R/L
9 swing, clean/press, snatch DBL
2.5 min. + 20 2-handed swing
2.5 min. + 20 2-handed hi-pull
13 swing, circle clean, press R/L
8 swing, circle clean, press DBL
2.5 min. + 20 2-handed swing
2.5 min. + 20 2-handed hi-pull
12 swing, hard clean, windmill R/L
7 swing, hard clean, windmill DBL
2 min. + 20 2-handed swing
15 hi-pull R/L, 10 DBL hi-pull, 5 heavy hi-pull R/L
15 clean R/L, 10 DBL clean, 5 heavy clean R/L
2 min. + 15 2-handed hi-pull
15 snatch R/L, 10 DBL snatch, 5 heavy snatch R/L
15 clean/press R/L, 10 DBL clean/press, 5 heavy clean/press R/L
2 min. + 10 2-handed overhead swing
15 swing R/L, 10 DBL swing, 5 heavy swing R/L
15 hard-clean R/L, 10 DBL hard-clean, 5 heavy hard-clean R/L
4 min. + 8 R/L swing, clean, hi-pull, press and windmill
3 min. + 6 R/L swing, clean, hi-pull, press and windmill
2 min. + 4 R/L swing, clean, hi-pull, press and windmill
1 min. + 8 R/L swing, clean, hi-pull, press and windmill
4 min. + 8 R/L swing, hard-clean, snatch, clean/press and circle clean
3 min. + 6 R/L swing, hard-clean, snatch, clean/press and circle clean
2 min. + 4 R/L swing, hard-clean, snatch, clean/press and circle clean
1 min. + 8 R/L swing, hard-clean, snatch, clean/press and circle clean
2 min. + RIGHT 10 swing, clean, hi-pull and hard-clean
2 min. + DBL 10 swing, clean, hi-pull and hard-clean
2 min. + RIGHT 10 swing, clean/press, snatch and clean/squat
2 min. + DBL 10 swing, clean/press, snatch and clean/squat
2 min. + RIGHT 3 get-ups
REPEAT ABOVE ALL ON LEFT
2.5 min. + 20 hand pass
2.5 min. + 15 DBL clean, 10 R/L clean, 5 press RT. + 1 get-up, 5 press LFT. + 1 get-up
2.5 min. + 20 2-handed swings
2.5 min. + 15 DBL hi-pull, 10 R/L hi-pull, 7 press RT. + 1 get-up, 7 press LFT. + 1 get-up
2.5 min. + 20 hand pass
2.5 min. + 15 DBL hard-clean, 10 R/L hard-clean, 9 press RT. + 1 get-up, 9 press LFT. + 1 get-up
2.5 min. + 20 2-handed hi-pull
2.5 min. + 15 DBL snatch, 10 R/L snatch, 11 press RT. + 1 get-up, 11 press LFT. + 1 get-up
*Alt.= Alternating RIGHT/LEFT
Block 1:
2.5 min. + 20 DBL swing
2.5 min. + 20 Alt. lunge
20 overhead press
15 dips
10 push-ups
20 AB roller
REPEAT X 2
Block 2:
2.5 min. + 16 DBL swing
2.5 min. + 16 Alt. lunge
20 rear-delt
15 BB biceps curl
10 Alt. step-ups
20 Full sit-up
REPEAT X 2
Block 3:
2.5 min. + 12 DBL swing
2.5 min. + 12 Alt. lunge
20 cable front raise
15 tricep machine
10 DB flys
20 Roll-up 10R/ 10L
Block 4:
2.5 min. + 8 DBL swing
2.5 min. + 8 Alt. lunge
20 side raise hyperextension
15 biceps curl machine
10 TRX jump squat
20 Alt. Leg lift
REPEAT X 2
*Alt. = Alternating RIGHT/LEFT
Block 1:
2.5 min. + 20 2-handed swing
2.5 min. + 20 Alt. Lunges
20 handpass
15 clean R/L
10 DBL Hi-pulls
20 Full sit-ups
Block 2:
2.5 min. + 16 2-handed swing
2.5 min. + 16 Alt. Lunges
20 Alt. Hi-pulls
15 Alt. press
10 DBL cleans
20 Alt. leg-lifts
Block 3:
2.5 min. + 12 2-handed swing
2.5 min. + 12 Alt. lunges
20 Alt. clean
15 Alt. snatch
10 DBL hi-pull
20 Alt. Roll-ups
Block 4:
2.5 min. + 8 2-handed swing
2.5 min. + 8 Alt. lunges
20 Alt. snatch
15 Alt. hi-pull
10 DBL press
20 AB Rolls
CARDIO SECTION -5 min. with bump ups in speed every min.
20 2-handed swing
15 2-handed hi-pull
10 2-handed overhead swing
BLOCK 1-
LEFT-10 clean, hi-pull, clean + press and snatch
RIGHT-10 clean, hi-pull, clean + press and snatch
REPEAT CARDIO ABOVE-
BLOCK 2-
LEFT-8 clean, hi-pull, clean + press and snatch
RIGHT-8 clean, hi-pull, clean + press and snatch
REPEAT CARDIO ABOVE-
BLOCK 3-
LEFT-6 clean, hi-pull, clean + press and snatch
RIGHT-6 clean, hi-pull, clean + press and snatch
REPEAT CARDIO ABOVE-
BLOCK 4-
LEFT-4 clean, hi-pull, clean + press and snatch
RIGHT-4 clean, hi-pull, clean + press and snatch