Where the locals train
High performance fitness, training and gym for Ketchum, Sun Valley, the Wood River Valley and beyond. Where the locals train.
Warm Up: 7 minutes continual
- dumbbell rear delt raise: 7 reps
- dumbbell front delt raise: 7 reps
- dumbbell lateral raise: 7 reps
- push up w/ release: 7 reps
Work: Chest
- increase poundage from last week: 5 - 15 lbs
- flat or incline barbell chest press: 5 sets/ 6 reps
Work: 4 sets/ 12 reps
- flat or incline dumbbell chest press
Work: bands: fly & press
- 15 seconds fly/ 15 seconds press: 2X = 1 minutes
- 1 minute recovery
- repeat 3X
Cardio/ Kettlebell
All blocks 8 minutes long.
#1: cardio piece of choice
- 40 seconds work/ 80 seconds (1:20 seconds) recovery: 4X
#2: kettlebell: ladder: L/ R: 2, 4, 6, 8, 10 reps
- swing
- hard clean
#3: treadmill: 7.0 incline: TURN OFF
- 10 seconds incline sprint/ 50 seconds recovery: 8X
#4: kettlebell: ladder: 3, 5, 7 reps
- double kettle clean & press
- double front squat
#5: cardio piece of choice
- repeat block #1
#6 kettlebell: L/ R
- complete required reps every 15 seconds
- remaining time of 15 seconds is recovery
- snatch: 4R/ 4L
- hi pull: 5R/ 5L
Warm Up: Repeat 5X
- supermans: 10 reps: 5R/ 5L
- hindu push up: 10 reps
- dumbbell rear delt raise: 10 reps
Work: Back
- 3 sets/ 15 reps: very light poundage: extended warm up
- wide neutral grip lat pull down
- double dumbbell row
Work: 4 sets/ 8 reps
- land mine row
- straight arm lat pull down
- dumbbell lat pull over
Work: Assistance: 4 sets/ 25 reps
- shrug of choice
- bicep curl of choice
- ab wheel
Warm Up: Body Weight: Repeat 3X
- leg pass w/ toe touch (alternate L/R) 20 reps
- bear crawl: 20 reps
- get up (top half only): 5R/ 5L
Work: Fitness: 18 minutes
- 1 minute work/ 1 minute recovery
- perform each exercise 1 minute continually: 6 minutes per round: 3X
- slam ball
- 2 hand kettle swing
- 12" box jump
Work: Fitness: 10 - 15 minutes: you decide
- complete required reps every minute for 10 OR 15 minutes.
- remaining time of minute is recovery
- pull up: 6 reps
- push up: 9 reps
- body weight squat: 12 reps OR jump lunge: 6R/ 6L
Warm Up: 8 minutes
- double kettle hi pull (very light): 8 reps
- get up: 4R/ 4L
- superman or woman: 8R/ 8L
Work: Shoulders: 3X
- barbell up right row: 6 reps
- front delt cable raise: 10 reps
- rear delt cable raise: 14R/ 14L
Work: Shoulders: 5X
- kettle double circle clean: 5R/ 5L
- seated or standing dumbbell shoulder press: 15 reps
Work: Arms: 12 reps/ 5X
- triceps: close grip incline single dumbbell press
- biceps: seated incline dumbbell curl
- forearms: dumbbell wrist curl
Work: Arms: 8 reps/ 5X
- triceps: trx suspension press/ cable kick backs: R/ L
- biceps: trx suspension press/ cable curl
- forarms: reverse barbell curl
Warm Up: 10 minutes
- 200 meter row
- standing single leg hip roation: internal/ external: 5R/ 5L
- body weight squat: 10 reps
Work: Strength conditioning
- choose 1 of the following.
- dead lift, power clean, squat (back OR front), good mornings, hang clean
- Use 70% of last weeks work weight.
- perform 1 set of 10 reps every 2 minutes: Remaining time of 2 minutes is recovery.
- 5 sets: 50 total reps
Work: Assistance: 50 - 60% of max
- choose 1 of the above exercises, but different than the one just completed.
- 5 sets/ 6 reps
Work: Assistance
- physio ball ham curl: 3 sets/ 15 reps
- leg extension: 3 sets/ 15 reps
- ham glut raise: 2 sets/ 20 reps
Work: Abs
- toes to bar: 50 total reps
Warm Up: very light poundage
- Repeat 5X
- clubbell halo: 7R/ 7L
- clubbell pull over: 7R/ 7L
- barbell over head press (45 lb bar or lighter): 10 reps
Work: Chest
- flat OR incline barbell press: 5 sets/ 10 reps: Use 70% of last weeks poundage
- dumbbell press: flat OR incline: 5 sets/ 6 reps
- fly: trx, dumbbell, cable: 5 set/ 15 reps
Work: Ab
- physio ball ab crunch: 4 sets/ 25 reps
Warm Up: Repeat 5X
- kettle 2 hand swing: 10 reps
- sit up: 10 reps
- supermans: 20 total reps (10R/ 10L)
Work: Repeat 5X
- double kettle clean to front squat: 8 reps
- step ups: 6R/ 6L: hold 2 bells, keep foot on step until you've completed 6 reps
- ab wheel: 16 reps
Work: cardio piece of choice
- run 1/2 mile OR row 800 meters
Work: Repeat 3X
- double kettle hi pull: 20 reps
- double kettle swing: 20 reps
- double kettle farmers walk: 150 steps
Work: cardio piece of choice
- run 1/2 mile OR row 800 meters
Warm Up: Repeat 3X
- russian twist: 20 reps
- jumping jacks: 30 reps
- mountain climbers: 40 reps
Work: ladder: starting at 4 reps, perform 4 reps, 5 reps, & 6 reps of each exercise.
- kettle kick thru
- get up: L/ R
- roll up w/ leg pass: L/ R
Work: perform 5 reps of each exercise every minute for 10 minutes. Remaining time of minute is recovery.
- pull up
- push up w/ release at bottom
- jump lunge: 5R/ 5L
Work: 8 minutes
- incline treadmill sprints: 7.0 incline
- turn treadmill OFF!!!
- 10 seconds work/ 30 seconds recovery
- Repeat 12X = 8 minutes
Warm Up:
- barbell over head press: use 45 lb bar or lighter
- front: 30 reps
- behind neck: 30 reps
Work: Shoulders
- rear/ side delt raise: 5/ 5 reps, 10/ 10 reps, 15/ 15 reps, 20/ 20 reps
- side/ rear delt raise: same rep count
Work: Arms: 4 sets/ 10 reps
- triceps: dips
- biceps: seated dumbbell curl
- forearms: barbell wrist curl
Work: 3 sets/ 20 reps
- triceps: dumbbell oor cable kick backs
- biceps: peacher or machine curl
- forearms: reverse cable curl
Work: 3 sets/ 15 reps
- sit ups
- mermaids: L/ R
Warm Up: 5 minutes:
- perform enough reps of first work block to get body heated!
Work: 10 minutes
- perform required reps every minute for 10 minutes. Remaining time of minute is recovery
- kettle hi pull: 7R/ 7L
- push up: 7 reps
Work: 15 minutes
- perform required continually for 2 minutes
- 1 minute recovery
- Repeat 5X
- kettle double hard clean: 5 reps
- slam ball: 7 reps
- wall ball: 9 reps
Work: Tabata: As many blocks as you have time for.
- cardio piece of choice.
Warm Up: 8 minutes
- get up (perform top half only): 4R/ 4L
- kettle circle clean: 6R/ 6L
- hindu push up: 8 reps
- Work: Back
-pull up (add weight): 10 sets/ 2 reps
- cable row: 5 sets/ 5 reps
- cable lat pull down: 4 sets/ 8 reps
- dumbbell lat pull over: 3 sets/ 12 reps
- shrug of choice: 100 total reps
- Work: Cardio: 10 - 20 minutes
- work: 10 seconds
- recovery: 20 seconds
Warm Up: 5 sets/ 8 reps on all
- kettle 2 hand swing
- leg extension
- ham curl
Work: Lower
- Choose 1: dead lift, squat, OR power clean
- 5 sets/ 3 reps: increase poundage 5 - 10% from last week.
Work: Lower Assistance
- lunge: back foot elevated: 2 sets/ 15 reps: increase weight from last week
- ham/ glut raise: 2 sets/ 15 reps: add weight
- ab wheel: 2 sets/ 30 reps
- Warm Up: very light poundage
- shoulders/ upper back/ triceps
- front delt plate raise: 30 reps
- cable column face pull (use rope): 40 reps
- triceps push down: 50 reps
Work: Chest
- barbell: flat OR incline chest press: 5 sets/ 1 - 2 reps: increase poundage from last week by 5 - 10%.
- same exercise as above but perform 1 set with approximately 60% of above weight.
- dumbbell : flat of incline chest press: 3 sets/ 15 reps: same weight as last week
- fly: trx, cable, or dumbbell: 2 - 3 sets/ 21 reps
- Warm Up: Repeat 5X
- run: 2/10 mile OR row: 300 meters
- 2 hand kettle hi pull: 20 reps
Work: Repeat 5X
- double kettle clean: 10 reps
- step ups: 5R/ 5L: hold 2 kettle bells in rack position. Keep foot on step for all 5 reps then change sides
- ab wheel: 10 reps
Work: cardio piece of choice
- 1 mile OR 1600 meter
Work: 5X
- double kettle squat press (thruster): 10 reps
- double kettle swing: 20 swings
- double kettle farmers carry: 100 steps
Work: cardio piece of choice
- 1 mile OR 1600 meters
All body weight: No external weight will be added
- Warm Up: Repeat 3X
- roll up: 5R/ 5L
- roll up w/ leg pass: 4R/ 4L
- leg pass w/ toe touch: 3R/ 3L (6 total)
Work: 5X
- get up: 2R/ 2L
- walk out w/ push up: 6, 7, 8, 9, 10 reps
Work: 20 minutes
complete required reps every minute for 20 minutes. Remaining time of minute is recovery.
- pull up: 4 reps
- push up w/ pause at bottom (2 count): 5 reps
- jump lunge: 3R/ 3L (6 total) OR
- body weight squat: 10 reps
- Note: alternate lunge & squats every other round if you want
Warm Up: 4 minutes
- kettle halo: 4R/ 4L
- kettle over head triceps press: 8 reps
Work: Shoukders
- cable or dumbbell: super set each pairing
- side raise/ rear delt raise: 30/ 15, 20/ 10, 10/ 5 reps
- rear delt raise/ side raise: 30/ 15, 20/ 10, 10/ 5 reps
- over head press: barbell or dumbbell
- 5 sets/ 6 reps
Work: Arms: 3 set/ 15 reps
- triceps: dips: use assistance
- biceps: trx suspension curl
- forearms: dumbbell wrist curl
Work: Arms: 5 sets/ 10 reps
- triceps: dumbbell or cable kick backs
- biceps: barbell curl
- forearms: cable reverse curl
Work: Abs: 2 sets/ 25 reps
- knees to elbows
Warm Up: 5 minutes
perform reps in 1st work block with lighter than work weight
Work: 10 minutes
perform required reps every minute for 10 minutes. Remaining time of minute is recovery.
- kettle snatch: 6R/ 6L
- push up w/ release: 6 reps
Work: 15 minutes = 5X
- perform reps continually for 2 minutes. 1 minute recovery
- double kettle clean: 8 reps
- kettle bell jump plank: 6 reps
- kettle kick thrus: 4 reps
Work: 15 minutes
- cardio piece of choice
- Tabata: 20 seconds work/ 10 seconds recovery
- repeat the above 8X = 4 minutes
- recovery: 1 minute
- repeat 3X = 15 minutes
Warm Up: 8 minutes
- get up: 1R/ 1L
- kettle clean: 4R/ 4L
Work: Back
- dumbbell row: 5 sets/ 5 reps
- cable row (wide grip): 4 sets/ 10 reps
- cable lat pull down (under hand grip): 4 sets/ 10 reps
- dumbbell lat pull over: 3 sets/ 15 reps
- shrug: your choice: 75 total reps
Work: cardio: 10 - 20 minutes based on available time
- piece of choice
- work: 30 seconds
- recovery: 30 seconds
Warm Up: 3 - 5 sets
- keep poundage super light
- 2 hand swing: 6 reps
- leg extension: 12 reps
- ham curl: 12 reps
Work: Lower
- Choose 1: dead lift, squat, or power clean
- 5 sets/ 4 reps: increase poundage 5 - 10% from last weeks weight
- lunge (back foot elevated): 3 sets/ 12 reps: increase weight from last week
- ham/ glut raise: 3 sets/ 12 reps: add weight
- ab wheel: 3 sets/ 20 reps