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!
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