High Altitude Fitness

Where the locals train

High performance fitness, training and gym for Ketchum, Sun Valley, the Wood River Valley and beyond. Where the locals train.

WEEK OF 11/12/2018

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

WEEK OF 11/05/2018

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

WEEK OF 10/29/2018

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

WEEK OF 10/22/2018

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

WEEK OF 10/15/2018

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

WEEK OF 10/08/2018

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

WEEK OF 10/01/2018

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

WEEK OF 09/24/2018

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

WEEK OF 09/17/2018

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

WEEK OF 09/10/2018

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

WEEK OF 09/03/2018

*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

WEEK OF 08/27/2018

*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

WEEK OF 08/20/2018

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

WEEK OF 08/13/2018

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

WEEK OF 08/06/2018

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 07/30/2018

2.5 min. + 15 R/L swing REPEAT

10 DBL swing, 5 heavy swing R/L REPEAT

 

2.5 min. + 15 R/L hi-pull REPEAT

10 DBL hi-pull, 5 heavy hi-pull R/L REPEAT

 

2.5 min. + 15 R/L clean REPEAT

10 DBL hi-pull, 5 heavy clean R/L REPEAT

 

2.5 min. + 15 R/L snatch REPEAT

10 DBL hi-pull, 5 heavy snatch R/L REPEAT

WEEK OF 07/23/2018

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

WEEK OF 07/16/2018

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

WEEK OF 07/09/2018

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

WEEK OF 07/02/2018

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

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