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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Warm Up: 8 minutes
perform reps continually for 8 minutes
3 reps on all exercises
- kettle circle clean: L/ R
- kettle clean & press: L/ R
- kettle hi pull: L/ R
Work:
3 sets/ 15 reps
4 sets/ 10 reps
5 sets/ 5 reps
use progressively heavier weight
- ham curl
- kneeling straight arm lat pull down
- seated dumbbell press (neutral grip): L/ R
- cable rear delt raise: L/ R
-
Warm Up: 6 minutes
perform reps continually for 6 minutes
- kettle snatch: 3R/ 3L
- get up: 2R/ 2L
Work: 25 minutes contnual
As many rounds as possible
- barbell hang clean: 50 - 60% of max: 6 reps
- body weight squat: 8 reps
- slam ball: 10 reps
- ab: mermaids 12R/ 12L
Work: 15 minutes
- work: run: 2/ 10 mile/ recovery: 2/ 10 mile
- work: row or ski erg meters/ recovery: 300 meters
Warm Up: 5 minutes
- use this time to perform work exercises to get warm
Work:
- single leg hip bridge (feet elevated): L/ R: 10/ 20/ 30/ 40 reps: 100 reps each side
- seated double kettle press: 10/ 15/ 20/ 25: reps: 70 total reps
- dips: 5/ 10/ 15/ 20/ 25 reps: 75 total reps
Work:
4 sets/ 15 reps on all
- ham curl OR ham glut rise
- incline dumbbell rear delt raise
- triceps: dumbbell French press
Warm Up: 5 minutes
- use this time to perform reps of each work exercise.
Work:
- lunge: L/ R: 10/ 20/ 30/ 40 reps: 100 reps per side
- push up: 10/ 20/ 30/ 40/ 50 reps: 150 total
- pull up: 5/ 10/ 15/ 20/ 25 reps: 75 total
Work: 4 sets/ 15 reps on all
- leg extension
- flat dumbbell press
- cable OR dumbbell row
Warm Up: 15 minutes continual
- kettle halo: 10R/ 10L
- super plank: 10 reps
- body weight squat: 25 reps
- run 1/10 mile OR row: 150 meters
Work: Arms
40/ 30/ 20/ 10 reps on all exercises.
start with 40 reps on each exercise, add weight with each lower rep count.
- triceps: cable over head press (from floor, use rope)
- biceps: cable curl
- forearms: barbell wrist curl
Work: Arms
5 sets/ 8 reps on all
- triceps: dumbbell skull crusher
- seated dumbbell curl
- reverse cable curl
-
Warm Up: 7 minutes
perform reps continually for 7 minutes at your warm up pace!
5 reps on ALL
- kettle swing: L/ R
- kettle hi pull: L/ R
kettle clean & press: L/ R
Work:
- complete 1 set of 20 reps on each exercise
- 2 sets/ 15 reps of all
- 3 sets/ 10 reps of all
- 4 sets/ 5 reps of all
use progressively heavier weight
- single leg RDL: L/ R
- dumbbell lat pull over
- straight arm cable lat pull down
- lateral raise: (side) L/ R
- front delt cable raise
Warm Up: 8 minutes
perform required reps every minute for 8 minutes. Remaining time of minute is recovery.
- kettle snatch: 5R/ 5L
- up downs: 4 reps
Work: 20 minutes continual
As many rounds as possible
- barbell hang clean: 50% of max: 8 reps
- body weight jump squat: 12 reps
- slam ball: 16 reps
- sit up: 20 reps
Work: 12 minutes
- run (sprint): 1/ 10 work 1/ 10 recovery
OR
- row: 150 meters work/ 150 meters recovery
Warm Up: 5 minutes
use this time to perform work reps to get body heated
Work:
- physio ball ham curl: 10/ 20/ 30/ 40 reps: 100 reps
- double seated kettlebell clean & press: 10/ 15 / 20/ 25 reps: 75 reps
- dips: 5/ 10/ 15/ 20 reps: 50 reps
Work:
5 sets/ 10 reps on all
- ham curl or ham glut raise
- cable rear delt raise: R/L
- cable push down
Warm Up: 5 minutes
- perform work exercises to get heated
Work:
start with low rep count and work up
` - body weight squat: 10/ 20/ 30/ 40 / 50 reps: 150 total
- push up: 10/ 20/ 30/ 40 reps: 100 total
- pull up: 5/ 10 / 15 / 20 reps: 50 total
Work: 5 sets/ 10 reps on all
- leg press
- incline dumbbell chest press
- cable or dumbbell row
Warm Up: 10 minutes continual
- run: 1/10 mile OR row/ ski erg: 150 meters
- hindu push up: 6 reps
Work: Tri/ Bi/ Forearm: 3 sets/ 20 reps
- cable push down
- cable curl
- barbell curl
Work: Tri/ Bi/ Forearms: 4 sets/ 10 reps
- dumbbell OR barbell skull crusher
- seated incline cable curl
- reverse cable curl
Work: Tri/ Bi: 5 sets/ 5 reps
- dips
- preacher curl: barbell OR machine
-
Warm Up: 8 minutes continual
- kettle kick thrus: 4 reps
- get up: 2R/ 2L (light weight)
Work: Hams/ Shoulders: 5 sets/ 8 reps
- glut ham raise or hip extension
- seated dumbbell press
Work: Hams/ Shoulders: 4 sets/ 12 reps
- single leg curl: L/ R
- dumbell lateral raise: L/ R
Work: Shoulders/ Ab: 3 sets/ 15 reps
- cable or plate front delt raise
- ab wheel
Warm Up: 10 minutes
complete required every minute for 10 minutes. Remaining time of minute is recovery.
- pull up: 5 reps
- kettle double hard clean (each rep from floor): 5 reps
Work: Back/ Forearm: 3 sets/ 8 reps
- cable row
- dumbbell shrug
- cable reverse curl
Work: Back/ Biceps: 3 sets/ 12 reps
- cable lat pull down (wide grip)
- dumbbell pullover
- seated dumbbell hammer curl
Warm Up: 8 minutes
Complete required reps of each exercise every minute: remaining time of minute is recovery.
- push up: 8 reps
- kettle snatch: 4R/4L
Work: Chest: 5 minutes
Barbell press: flat or incline: same weight as last week: 8 reps
Complete 8 reps every minute for 5 minutes: Remaining time of minute is recovery.
Work: Chest
Drop weight 10 - 15% from previous exercise.
perform 1 set of as many reps as possible. Rest 2 minutes: repeat: 1 more set.
Work: Assistance: 3 sets / 20 reps
- cable or dumbbell fly
- cable or dumbell rear delt raise: L/ R
- trx triceps suspension press
MONDAY: 01/29/18
Warm Up: Repeat 5X
10 reps each exercise
- sit up
- lunge: 5R/ 5L
- 2 hand kettle swing
- supermans
Work: 8 minutes
- deadlift/ body weight squat: 8 reps of each every minute for 8 minutes. Remaining time of minute is recovery
Work: 8 minutes
Power Cleans: Med/ Heavy: 1 rep every 30 seconds: Remaining time of 30 seconds is recovery: 16 total reps
Power Cleans: Light: 3 reps every 30 seconds: Remaining time of 30 seconds is recovery: 48 total reps
FRIDAY: 01/26/18
Warm Up:
40/ 30/ 20/ 10 reps of each exercise
- wall ball
- 2 hand kettle swing: over head
- push up
Work: Triceps/ Forearms
3 sets/ 12 reps on all
- dips
- flat dumbbell skull crusher
- barbell reverse curl
- dumbbell wrist curl
Work: Tri/ Bi/ Ab:
5 sets/ 10 reps on all
- cable push down: underhand grip
- barbell preacher curl
- ab wheel
THURSDAY: 01/25/18
Warm Up: 6 minutes continual
- kettle double clean: 8 reps
- sit up: 6 reps
- 4 slam ball
Work: Lower Body: Assistance:
3 sets/ 12 reps on all
- Hamstring: leg curl
- Quad: single leg press: L/ R
- Seated calf raise
Work: Upper Assistance: Shoulders
4 sets on all
- cable front delt raise: 15 reps
- seated dumbbell shoulder press (neutal grip): 12 reps
- dumbbell up right row: 9 reps
Warm Up: 15 minutes
Complete required rep every 1.5 minutes (10 rounds). Remaining time of 1.5 minutes is recovery.
4 reps on all exercises
- up/ downs
- pull ups
- kettle snatch: R/ L
Work: Back/ Biceps: 4 sets/ 6 reps
- dumbbell row: L/ R
- barbell curl
Work: Back/ Biceps: 3 sets/ 10 reps
- close grip lat pull down: neutral grip
- seated incline dumbbell curl
Work: Back/ Forearm: 3 sets/ 15 reps
- dumbbell lat pullover
- cable reverse curl
Warm Up: Repeat 5X
- push up: pause at bottom: 12 reps
- seated double ketttle clean & press: 12 reps
Work: Barbell Chest Press
- flat or incline: use same poundage as last week
- complete 7 reps every minute for 10 minutes. Remaining time of minute is recovery
Work: Assistance: 3 sets/ 15 reps
- incline or flat dumbbell chest press
- incline dumbbell rear delt raise
- triceps: dumbbell french press: R/ L
MONDAY: 01/22/18
Warm Up: 8 minutes continual
- run: 1/10 mile OR row/ ski erg: 150 meters
- kettle hi pull: 5R/ 5L
Work:
15 minutes: 10 rounds: 1.5 minutes each. Complete required reps every 1.5 minutes. Remaining time of that 1.5 minutes is recovery.
Deadlift/ body weight squat/ kettle 2 hand swing
Option 1: same poundage on deads & swing as last week: increase reps on all 3 exercises by 1 rep: 6/8/10 reps respectively.
Option 2: increase poundage on deads & swing from last week: decrease reps on all exercises by 1 rep: 4/6/8 reps respectively.
Work:
5 minutes: 10 rounds: perform requird reps every 30 seconds. Remaining time of 30 seconds is recovery.
Barbell Power Clean
option 1: decrease poundage from last week: add 1 rep: 4 reps
option 2: increase poundage from last week: decrease by 1 rep: 2 reps
Warm Up: 5X or 15 minutes
- 20 reps on all
- wall ball: Use 12" box for depth check
- 2 hand kettle swing: face level
- push up (pause at bottom: reps 16 - 20)
Work: Triceps/ Forearms: 3 sets of each pairing
- dips/ barbell wrist curl: 8 reps: med - heavy weight
- incline dumbbell skull crusher/ dumbbell hammer curl: 12 reps: med weight
Work: Triceps/ Biceps/ Abs: 3 sets of each pairing
- cable push down/ cable curl (wide grip)/ knees to elbows: 15 reps of each
-dumbbell kickbacks/ dumbbell concentration curl: R/ L/ physio ball ab crunch: 20 reps of each