Where the locals train
High performance fitness, training and gym for Ketchum, Sun Valley, the Wood River Valley and beyond. Where the locals train.
H.A.F. has installed an Ultimatum Airborne Mitigation System!
This consists of self-contained Ion dispensing units which kill 99.4% of Sars-Cov2 / Covid 19, plus all pathogens, indoor contaminants and odors.
Be safe, breathe easier!
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
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
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 SECTION-
2 min. + 20 2-handed swing
2 min. + 15 2-handed hi-pull
2 min. + 10 2-handed overhead swing
BLOCK 1-
RIGHT- 10 swing, clean, windmill and press
LEFT- 10 swing, clean, windmill and press
REPEAT CARDIO ABOVE-
BLOCK 2-
RIGHT- 10 swing, hard-clean, hi-pull and windmill
LEFT- 10 swing, hard-clean, hi-pull and windmill
REPEAT CARDIO ABOVE-
BLOCK 3-
RIGHT- 10 swing, windmill, snatch and clean/press
LEFT- 10 swing, windmill, snatch and clean/press
CARDIO SECTION-
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
BLOCK 1-
10 clean, 5 clean/press and 1 get-up R/L REPEAT X 3
REPEAT CARDIO ABOVE-
BLOCK 2-
10 hi-pull, 5 snatch and 1 get-up R/L REPEAT X 3
REPEAT CARDIO ABOVE-
BLOCK 3-
10 circle clean, 5 press and 1 get-up R/L REPEAT X 3
CARDIO SECTION-
2 min. + 15 2-handed swing
2 min. + 15 2-handed hi-pull
2 min. + 15 2-handed overhead swing
BLOCK 1-
5 clean/press and 1 get-up RIGHT
5 clean/press and 1 get-up LEFT
REPEAT X 3
REPEAT CARDIO ABOVE-
BLOCK 2-
5 snatch and 1 get-up RIGHT
5 snatch and 1 get-up LEFT
REPEAT X 3
REPEAT CARDIO ABOVE-
BLOCK 3-
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
WARM-UP FOR 5 MIN.
CARDIO BLOCK-
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
REPEAT CARDIO BLOCK-
RIGHT- 10 swing, hard-clean, hi-pull and windmill
LEFT- 10 swing, hard-clean, hi-pull and windmill
REPEAT CARDIO BLOCK-
RIGHT- 10 swing, windmill, snatch and clean/press
LEFT- 10 swing, windmill, snatch and clean/press
REPEAT CARDIO BLOCK
COOL DOWN
CARDIO BLOCK-
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
REPEAT CARDIO BLOCK-
10 hi-pull, 5 snatch and 1 get-up R/L REPEAT X 3
REPEAT CARDIO BLOCK-
10 circle clean, 5 press and 1 get-up R/L REPEAT X 3
COOL DOWN