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.

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!

MONDAY

12/03/18: MONDAY

Warm Up/ Fitness: 15 minutes

1st minute: 20” box jump: 5 reps & body weight squat: 5 reps (perform continually)

2nd minute: slam ball: 20 reps

3rd minute: 25 push ups

repeat the above: 5X

Work: Dead Lift: 10 - 15 minutes

use first 5 - 10 minutes to get to WORK weight

80% of max: 1 - 2 reps

Example: 300 lb max = 240 lb work weight

perform required reps every minute for 5 minutes

Work: Chest: 4 sets on ALL

barbell press of choice: 6 reps

dumbbell press of choice: 12 reps

Work: Assistance: Triceps: 3 sets/ 15 reps on both

bench dips

flat dumbbell (2) skull crusher (twist bells at top)

FRIDAY

11/30/18: FRIDAY

Warm Up/ Fitness: 15 minutes

complete the below every 1.5 minutes. remaining time of 1.5 minutes is recovery.

10 rounds

treadmill sprint: TURN OFF!!! 10 seconds: Incline: 4.0

hindu push up: 10 reps

kettle 2 hand swing (heavier than last week, less reps): 10 reps

Work: 15 minutes

use first 5 rounds (NOT on the minute) to get to work weight!!!

complete required reps every minute for 10 minutes. remaining time is recovery

Barbell snatch: 1 - 2 reps (depending on how first rep feels): 50 - 60% of max

Double kettle hard clean (each rep from floor): 3 reps: 60 - 70% of max

Work: 10 minutes: Assistance/ Fitness

complete required reps every minute for 10 minutes. remaining time is recovery

body weight jump squat (hands behind head): 5 reps

pull: 6 reps

double kettle push press: 7 reps

Work: Assistance: Arms (maybe 15 minutes???)

3 sets on ALL

super set each pairing: 10 reps on 1st exercise/ 20 reps on 2nd

triceps: cable push downs/ dumbbell kick backs

biceps: close grip barbell curl/ seated dumbbell curl (strict)

fore arms: barbell wrist curl/ reverse dumbbell wrist curl

THURSDAY

11/29/18: THURSDAY

Warm Up: 21 minutes

repeat 7X

work: 2 minutes continual

recovery: 1 minute

wall ball: 6 reps

kettle 2 hand hi pull: 8 reps

jump lunge: 10 reps (5R/ 5L)

Work: Lower Assistance

4 sets on both

single leg RDL: 4R/ 4L (add weight)

ham curl: 8 reps

Work: Shoulders

3 sets on all: 50% of max OR LESS on ALL

single standing cable neutral grip over head press: 12R/ 12L reps

dumbbell lateral (side raise): 16 reps

dumbbell rear delt raise: 20 reps

Work: Core: Abs/ low back

4 sets on ALL

knees to elbows: 20 reps

supermans: 12R/ 12L

roll up (add weight): 12R/ 12L

WEDNESDAY

11/28/18: WEDNESDAY

Warm Up: 10 minutes

alternate 1 minute rounds

1 minute: cardio piece of choice: work: 20 seconds/ recovery: 10 seconds: 2X

1 minute: kettle 2 hand swings: 20 reps: remainder of minute is recovery

5 rounds of each

Work: 15 minutes: Use the first 5 minutes as warm up.

perform 5 reps every minute for 10 minutes. remaining time of minute is recovery

Dead lift (barbell OR trap bar): Use more weight than last week!!!

Work: 15 minutes: Use the first 5 minutes as warm up

perform 2 reps every minute for 10 minutes. remaining time of minute is recovery

Barbell push OR jerk press: 2 reps: increase weight from last week

Work: Chest

barbell press of choice: 2 reps/ 5 sets

dumbbell press of choice: 8 reps/ 4 sets

cable or dumbbell fly: 15 reps/ 3 sets

TUESDAY

11/27/18: Tuesday

Warm Up/ Fitness: 20 minutes

3 minutes continual work

1 minute recovery

repeat 5X

20” box jump: 4 reps

slam ball: 6 reps

double kettle clean: 8 reps

Work: Back

super set like set counts

pull up (add weight): 2 reps/ 5 sets

dumbbell row: L/ R: 4 reps/ 5 sets

wide grip lat pull down: 12 reps/ 3 sets

cable OR hammer row: 15 reps: 3 sets

dumbbell shrugs: 18 reps/ 3 sets

Work: Core: abs & low back

4 sets on ALL

ab wheel: 15 reps

thoracic spine twist (hands & knees): 10L/ 10R

physio ab crunch: 30 reps

bird dogs: 10R/ 10L

MONDAY

11/26/18: MONDAY

Warm Up/ Fitness: 14 minutes

kettle double snatch: 12 reps OR kettle snatch: 8R/ 8L: Remaining time of minute is recovery

cardio: piece of choice: 30 seconds work/ 30 seconds recovery: 1 minute

Alternate the above for 14 minutes/ 7 rounds of each

Work: 15 minutes: 1st compound movement: use first 5 minutes to get to work weight, NOT using the minute format

barbell squat: 5 reps (front or back) same weight as last Wednesday

complete required every minute for 10 minutes: 10 rounds: 50 total reps

Work: 15 minutes: 2nd compound movement: use first 5 minutes to get to work weight, NOT using the minute format

barbell power clean: 2 reps: increase weight from last Wednesday

complete required reps every minute for 10 minutes: 10 rounds: 20 total reps

Work: Assistance: Shoulders: 50% of max

4 sets/ 12 reps of each: super set

barbell upright row

dumbbell lateral (side) raise

plate front delt raise

FRIDAY

11/23/18: FRIDAY

Warm Up/ Fitness: 15 minutes

complete required reps every minute for 15 minutes. remaining time of minute is recovery.

pull up: 3 rep

double kettle push press: 6 reps

body weight squats: 9 reps

Work: 15 minutes: 1st compound movement

dead lift: 70% of max OR more if you’re feeling IT!!!

use first 5 minutes to get to work weight

complete 2 reps every minute for 10 minutes. remaining time of minute is recovery.

Work: 10 minutes: 2nd compound movement

barbell snatch: 50 - 60% of max

use first 5 minutes to get to work weight

complete 3 reps every minute for 5 minutes. remaining time of minute is recovery.

Work: Assistance: 5 sets/ 12 reps on all

triceps: dumbbell skull crusher

biceps: narrow grip cable curl

foerarms: barbell wrist curl

THURSDAY

11/22/18: THURSDAY

Happy Thanksgiving: before you get fat, this class is where it’s at!!!

Warm Up: 20 minutes: Warm Up/ Fitness

2 minutes to complete the below: 10 rounds

treadmill: OFF: incline: 2.0: 10 seconds sprint: start sprint at about 60% of max. increase speed after a few rounds.

kettle 2 hand swing (face level); 20 reps

push up: 20 reps (change hand position every few rounds)

remaining time of 2 minutes is recovery

Work: Lower Assistance

4 sets/ 10 reps on BOTH

quad: trx pistol squat: R/ L

ham: ham curl machine of choice

Work: Upper Assistance

4 sets/ 12 reps on ALL

chest: press of choice: different from Tuesday

back: seated cable row

shoulders: low cable rear delt raise: R/ L

Work: Core: abs/ low back/ recovery

3 sets/ 20 reps on all

mermaids: R/ L

band good mornings (super light tension)

WEDNESDAY

11/21/18: WEDNESDAY

Warm Up: 10 minutes

complete required reps every minute for 10 minutes. remaining time of minute is recovery.

1st minute: get up: 1R & hi pull: 5R

2nd minute: get up: 1L & hi pull: 5L

alternate for 10 minutes

Work: 22.5 minutes

complete required reps every 1.5 minutes for 15 rounds.

use the first 5 rounds to get to “work” weight. remaining time is recovery.

50 - 60% on both exercises

barbell squat: 3 reps (back or front)

barbell power clean: 3 reps

Work: 20 minutes: Assistance: (use as a guide, no timed rounds)

3 sets/ 20 reps: 50% of max OR less

shoulder: seated dumbbell over head press

triceps: cable push down (under hand)

biceps: standing dumbbell curl (strict)

3 sets/ 6 reps on both

triceps: dips

biceps: barbell curl

TUESDAY

11/20/18: TUESDAY

Warm Up/ Fitness: 14 minutes

complete required reps every minute for 14 minutes.

remaining time of minute is recovery.

round 1: mountain climbers: 12 reps/ up downs: 4 reps

round 2: kettle clean: 5R/ 5L / hindu push up: 5 reps

alternate rounds for 14 minutes

Work: Lower Assistance

4 sets/ 8 reps on both

quad: lunge: R/ L: back foot elevated

ham: single leg RDL: R/ L

3 sets/ 10 reps: 50% of max on both

quad: leg press

ham: ham glut raise OR hip extension

Work: Upper Assistance

4 sets/ 8 reps on both

chest: dumbbell chest press

back: cable pull downs

3 sets/ 10 reps: 50% of max: on both

chest: pec fly

back: straight arm lat pull down & dumbbell shrugs: (optional, so don’t freak out!!!)

Work: Core

3 sets/ 10 reps on ALL

supermans: R/ L

roll up (add weight): R/ L

knees to elbows

MONDAY

11-19-18: MONDAY

Warm Up/ Fitness: 12 minutes

1st minute: kettle snatch: 10R/ 10L: remaining time of minute is recovery

2nd minute: cardio piece of choice: 40 seconds work/ 20 seconds recovery

alternate the above foe 12 minutes: 6 rounds of each!

Work: 10 minutes: 1 st compound movement

dead lift

perform 10 reps every minute for 10 minutes. Remaining time of minute is recovery

40 - 50% of max: I have to go light, I have been on hiatus for the past 2 weeks in Cabo..

Work: 15 minutes: 2nd compound movement

barbell push OR jerk press (front or behind the neck) 3 reps/ 60% of max

double dumbbell row (simultaneous): 6 reps/ 50% of max

complete reps every 1.5 minutes. Remaining time 1.5 minutes is recovery: 10 rounds

Work: 10 minutes: Assistance

5 sets/ 12 reps: 50% of max

cable lateral raise

dumbbell rear delt raise

WEDNESDAY

11/07/18: WEDNESDAY

Warm Up: 10 minutes

15 reps on all

hips: rotations: external & internal/ low back

Work: 15 minutes

perform required reps every 15 seconds

remaining time of 15 seconds is “recovery”

1st 15: kettle clean & press: 4R reps

2nd 15: box jump: 4 reps

3rd 15: kettle clean & press: 4L reps

4th 15: box jump: 4 reps

Work: 10 minutes 70% of max

double kettle hard clean (floor each rep)

6 reps every minute for 10 minutes

remaining time of minute is recovery

Work: 20 minutes: Upper Assistance

5 sets/ 12 reps

2 triceps

2 biceps

1 forearms

TUESDAY

11/06/18: TUESDAY

Warm Up: 15 minutes

treadmill: TURN OFF: incline: 2.0

15 seconds: run: 75 - 80% of a MAX sprint/ 10 seconds transition

15 seconds: body weight squat, jump lunge, push up, OR hindu push up/ 10 seconds transition

15 seconds: recovery/ 10 seconds transition back to treadmill

Work: Barbell Squat (front of back) 10 minutes (not including warm up reps)

70% of max: 5 reps every minute: 50 total

complete 5 reps every minute

remaining time of minute is recovery

Work: Lower Assistance: 50% of max

3 sets/ 15 reps on all

2 quad: machine & dumbbell

2 ham: machine & body weight

Work: Upper Assistance: 70% of max

5 sets/ 7 reps on ALL

1 chest: barbell

1 back: dumbbell

1 shoulder: cable

1 ab: whatever

MONDAY

11/05/18: MONDAY

Warm Up: 12 minutes

3 minutes continual work

1 minute recovery

repeat 3X

double kettles on ALL 3 exercise

clean, hi pull, & front squat (bells in rack)

1st block: 3 reps on all, 2nd block: 4 reps, 3rd block: 5 reps

Work: Power Clean: 10 minutes: (doesn’t include warm up time)

50% of max: 6 reps per minute: 60 total reps

complete reps every minute for 10 minutes

remaining time of minute is recovery

Work: Lower Assistance: 70% of max

4 sets/ 8 reps

1 quad: use machine

1 ham: use body weight

Work: Upper Assistance: 50% of max

4 sets/ 12 reps

1 chest: dumbbell

1 back: cable

1 shoulder: barbell

1 core: whatever

FRIDAY

11/02/18: FRIDAY

Warm Up: 10 minutes

hips/ low back/ core

varying the exercise from Wednesday

12 reps per exercise

Work: 20 minutes

complete required reps every minute for 20 minutes.

remaining time of minute is recovery

Option 1: 4 reps on all

pull up, kettle hi pull: L/ R, box jump

Option 2:

pull up: 4 reps

kettle swing: 6 reps W: 25 - 30 lbs M: 44 - 53 lbs

jump lunge: 8 reps

Option 3:

perform 10 minutes of each above block

Work: Assistance

4 sets/ 20 reps on all

super set each body part

2 triceps

2 biceps

2 forearms

2 core

THURSDAY

11/01/18: THURSDAY

Warm Up: 12 minutes

complete requires reps every minute.

remaining time of minute is recovery.

I will vary the rep range so the first time through is a true warm up & a little more forgiving.

min. 1, 4, 7, 10 slam ball: 20, 20, 25, 30 reps

min. 2, 5, 8, 11 up downs: 15, 15, 20, 25 reps

min. 3, 6, 9, 12 push ups: 20, 25. 25, 30 reps

set your timer to 12 , 1 minute intervals & follow the above exercise & rep counts.

Work: Dead Lift: 10 minutes: 70% of max (work doesn’t include warm up reps)

complete 2 - 4 reps every minute, depending on how you feel & motivation levels.

remaining time of minute is recovery.

Example: Max dead lift: 300 lbs. Work lbs will be 210 lbs

Work: Lower Assistance

3 sets/ 20 reps on each

1 quad

1 ham

Work: Upper Assistance

4 sets/ 6 reps

2 back (don’t do pull ups, you will do them Friday)

1 chest

WEDNESDAY

10/31/18: WEDNESDAY

Warm Up: 10 minutes

8 reps on all: these are just suggestions.

hips: rotations: internal, external, lateral (use versa loop}

low back: supermans, hip extension, OR band good mornings

core: knees to elbows

Work: 10 minutes: Fitness

perform required reps every 15 seconds.

remaining time of 15 seconds is “recovery”

1st 15 sec: kettle snatch: 5R reps OR kettle hi pull: 6R reps

2nd 15 sec: up downs: 4 reps

3rd 15 sec: kettle snatch: 5L reps OR kettle hi pull: 6L reps

4th 15 sec: up downs: 4 reps

Work: 10 minutes: Strength/ Fitness

double kettle HARD CLEAN to over head press

3 - 5 reps every minute for 10 minutes: 70% of max

remaining time of minute is recovery

Work: 15 - 20 minutes: Assistance

5 sets/ 8 reps on ALL

2 triceps

2 biceps

2 core: roll up w/ lbs & mermaids

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