This Week At Altitude
Monday 6/8 — Strength to start the week with narrow grip bench and KB deficit deadlifts, finishing with a 14-minute conditioning circuit mixing DB snatches, weighted sit-ups, and Echo Bike.
Tuesday 6/9 — Heavy front squats paired with chin-ups set the tone, followed by a 20-minute EMOM that cycles through step-ups, push up to gorilla rows, ski erg, and sled pushes.
Wednesday 6/10 — Stamina today with our three 12-minute blocks on the bike erg, rower, and a med ball finisher, blending steady-state cardio with accessory movements like archer rows and rollouts.
Thursday 6/11 — Interval weight training day with KB swings + jump squat and running first, then hang power cleans, push press, and rowing second. We wrap up with single-leg deficit step-downs and ring work for accessory work.
Friday 6/12 — Bulgarian split squats and cable pulldowns for our strength block, then a 15 min density style conditioning piece with DB thrusters, Aussie rows, and 200m runs to close the week.
This Week At Altitude
Monday
We begin our new phase with Bulgarian split squats and cable pulldowns capped with a drop set, then a 14-minute conditioning circuit of KB swings, box jumps, crossover push-ups, and 200m runs.
Tuesday
Interval weight training has DB snatches paired with the ski erg, then jump squats paired with the bike, and an accessory block with glute work and upper back isolation.
Wednesday
We hit stamina with three 12-minute EMOMs blending cardio machines with movements like DB floor press, KB Cossack squats, and a Thruster/Box jump finisher.
Thursday
Strength has narrow grip bench and KB deficit deadlifts with a drop set, followed by two 8-minute conditioning blocks of landmine cleans, sled pushes, and ski/row intervals.
Friday
Wrapping up the week with heavy front squats and chin-ups, then a 20-minute conditioning piece with escalating intervals of work for a momentum building feel.
This Week At Altitude
Monday 5/25
We are closed to in celebration of Memorial Day, please enjoy the time off with friends and family.
Tuesday 5/26 — Heavy lower body strength work with pause squats / back squats combo, paired with our incline chest supported rows for upper back strength. This is followed by two rounds of 8 min conditioning blocks, mixing lunges, push-ups, ski erg, and shuttle sprint, plank variations.
Wednesday 5/27 — A stamina-focused session built around three 12-minute segments, hitting the rower, bike erg, and bodyweight power work. Expect a blend of full body work with a higher demand on pacing and control for longer efforts.
Thursday 5/28 — Pull-up strength with a burnout hold at the end of each set, paired with foam roller hack squats to hammer the quads. Wraps up with a 14-minute grind of sled and carry work to build resilience and durability.
Friday 5/29 — Overhead pressing strength with an elevator + strict press combo, plus single-leg RDLs for posterior chain work. Conditioning includes a 16-minute conditioning circuit ties it all together with landmine cleans, devil's presses, and sled pushes.
This Week At Altitude
Monday
Pull-up holds and foam roller hack squats for strength,, and a 15-min EMOM to finish — KB rows, bike erg, and step-up/box jump combos.
Tuesday
Overhead pressing and single-leg RDLs up front, then 14 minutes of goblet carries, lateral jumps, curtsy lunges, and ski erg.
Wednesday
Three 12-minute blocks as usual, back-to-back with row, bike, then KB swings and box jumps. Sustained effort, the whole way through for stamina.
Thursday
Paused back squats and chest-supported rows, then 4 rounds of landmine rotations, KB swings, rowing, and wall balls with progressively longer work intervals for a momentum building conditioning effect.
Friday
DB thrusters + ski erg followed by rotational med ball slams + echo bike, then a core and carries finisher. Descending work intervals make it so we push faster pacing throughout the rounds.
This Week At Altitude
Monday — Paused back squats build strength from the bottom position of the squat, then two back-to-back 8 min EMOMs on the rower and ski erg will test your conditioning.
Tuesday 5/12 — Strict pull-ups with iso holds for strength, then conditioning with sled pushes, ring push-ups, and KB carries make this a full-body effort.
Wednesday 5/13 — Steady state meets strength. Three 12-minute EMOMs on the bike and ski erg with wall sits, deadlifts, and core work mixed in. Pace yourself early — you'll want that 90% sprint at the end.
Thursday 5/14 — Classic IWT today with hang cleans + echo bike, and KB swing + shuttle sprints. Higher intensity today finishing up with a solid core segment.
Friday 5/15 — Barbell elevator press and single-leg RDLs up front, then four rounds of 200m runs with Aussie rows and lunges to close out the week.
This Week At Altitude
Monday — Upper body pressing and single-leg hinge work today for strength, with the Barbell Elevator Press and Single Leg DB RDL, followed by a quick accessory block. Conditioning runs two EMOM blocks — a gorilla row/sumo deadlift complex with box jumps, then wall balls and bike erg.
Tuesday — Interval Weight Training Up first we have landmine clean and press paired with the ski erg, and in part 2 we have DB hang squat cleans with the bike erg, followed by a core and carry finisher to wrap it up.
Wednesday — Stamina Three 12-minute segments building aerobic capacity alongside strength work. The first two rotate cardio efforts on bikes and rowers at 75% and 90% with upper and lower body accessories, while the third is a straight power repeater alternating dual DB snatches and box jumps.
Thursday — Paused back squats — 5 rounds with a 2-second hold in the hole — paired with chest-supported incline rows. Conditioning is a 20-minute, 5-station EMOM cycling through Mr. Spectacular, max Echo Bike, Cossack squats, and sled pushes with a built-in rest minute.
Friday — Strict pull-ups with a 5-10-second chin-over-bar hold pair with foam roller hack squats, followed by hammer curls and single-leg glute bridge iso holds for accessory work. Conditioning finishes the week with a 15-minute piece combining a run or bike, KB front rack carry, and push-ups on KBs.
This Week At Altitude
MONDAY -Interval Weight Training
DB snatches paired with Echo Bike and thrusters with Ski Erg sprints — descending reps and intervals keep the intensity up throughout. We finish with t-spine, hip work, and bottoms-up KB carries to build stability from the inside out.
TUESDAY — Strength
Barbell RDLs and DB curl-to-press for strength, then we hit a 4-round interval circuit — Work sets climb from 30 to 50 seconds for a momentum building feel to the conditioning.
WEDNESDAY — Stamina
Three 12-minute EMOM blocks hit the rower, Bike, and Ski Erg alongside pressing, rowing, core, and jump squats. The structure is simple — show up every minute, do the work. Your aerobic engine will thank you by Friday.
THURSDAY — Strength
Bulgarian split squats and KB windmills for unilateral strength. Hip airplanes and shoulder Y's for accessory work, Then farmer carries, deficit push ups, rowing, and wall balls for 16 minutes, a hard effort with short periods of rest to regroup in between rounds.
FRIDAY — Press, Drive & Run
Incline bench and single-leg hip thrusts to close the strength week, then a good finisher — Aussie rows, walking lunges, and a 200m run every 3 minutes for 15.
This Week At Altitude
Monday opens with Romanian deadlifts and alternating curl-and-press for strength, followed by a 15-minute conditioning piece that mixes landmine rotations, mixed rack carries, chin-ups, bike erg intervals, and sled pushes.
Tuesday shifts to upper push with incline bench press paired with single-leg hip thrusts, then two back-to-back 8-minute EMOMs — one pairing DB thrusters with a plank row isometric hold, the other alternating the echo bike with air squats. A nice metabolic punch to finish.
Wednesday is a stamina day: three 12-minute EMOMs cycling through the bike erg, ski erg, and a final segment of snatches and box jumps. No heavy loading — just sustained output and athleticism.
Thursday is interval weight training built around bar speed and explosiveness. Hang power cleans paired with hard rowing intervals, then DB jump squats into 100m runs. The third block has more controlled and focused work with t-spine and hip mobility.
Friday closes the week with single-leg strength — Bulgarian split squats and KB windmills. The conditioning finisher rotates through rowing, push-ups, running, step-ups, skiing, and weighted sit-ups for a full-body send-off before the weekend.
Random Training vs Training Blocks
Many newcomers to the gym default to wandering from one exercise to the next, some legs here, a little bit of arms there, and then calling it a day. While that is a way to work out, it’s generally not the most efficient approach for building strength or muscle over time.
Without a clear direction, workouts can become inconsistent, making it harder to track progress or see meaningful results. This is why we use training blocks. Training blocks provide structure and purpose while still allowing for variety in movement selection, giving you the best of both worlds.
What Are Training Blocks?
Training blocks are structured periods of time most commonly around 4 weeks where workouts are designed around a specific goal. That goal could be improving strength in a lift, building muscle, refining technique, or increasing overall work capacity.
Within a training block, movements and workout formats are intentionally selected to support that goal. For example, if your focus is improving your barbell bench press, you would prioritize that lift in your weekly training. Alongside it, you would include accessory movements like dumbbell presses, rows, or triceps work that help strengthen the muscles involved and improve overall performance.
One of the biggest advantages of training blocks is that they provide direction without becoming repetitive. You don’t have to do the exact same workout every week. Instead, you can adjust variables like load, volume, tempo, or even slight variations of the movement to keep training engaging while still working toward the same outcome.
Why Not Just “Mix It Up” Every Day?
Variety is often seen as a good thing in fitness but too much inconsistency can actually slow progress. When exercises are constantly changing, it becomes difficult to build skill, apply progressive overload, or truly measure improvement.
Training blocks strike a balance. You get enough consistency to improve, while still having enough variation to stay motivated and avoid burnout.
Still Not Convinced?
Beyond helping you work toward specific goals, training blocks offer:
1. Progressive Strength Gains
Repeating key movements allows you to refine technique and gradually increase weight or reps over time.
2. Reduced Risk of Injury
Instead of jumping between random intensities and movements, training blocks allow for gradual progression. This gives your muscles, joints, and connective tissues time to adapt safely.
3. Better Recovery
Structured programming accounts for intensity and volume across the week and block. This helps prevent constant max effort training, reducing fatigue, and improving overall recovery.
4. Measurable Progress
With consistent movements and clear intent, it becomes much easier to track improvements whether that’s lifting heavier, completing more reps, or moving better.
This Week At Altitude
Monday: Kick off the week with upper body strength work centered around incline bench press and single-leg hip thrusts, finishing with a spicy 14-minute conditioning circuit of lunges, rows, and sit-ups capped off with 200m runs.
Tuesday: Shift focus to single-leg stability and mobility with Bulgarian split squats and KB windmills, then test your engine with a 16-minute EMOM mixing farmer carries, push-ups, rowing, and wall ball shots.
Wednesday: A pure stamina day featuring three back-to-back 12-minute EMOMs on the bike erg, ski erg, and a devil's press/jump squat combo — expect to be humbled.
Thursday: Heavy hinge day with barbell RDLs leading the strength block, followed by two 8-minute conditioning blocks that layer sled pushes, gorilla rows, and echo bike to finish you off.
Friday: Close the week with interval weight training pairing front squats and DB bench press with escalating bike and ski erg efforts, rounding out with thoracic mobility and carries in part 3.
This Week At Altitude
Monday
Lower-body strength meets unilateral control with split squats and windmills, followed by 8+8 conditioning to build work capacity. Expect a strong focus on movement quality and finishing with mobility work to open up the hips and T-spine.
Tuesday
A power-focused interval weight training day combining explosive lifts with short, intense cardio bursts to drive output and conditioning. The session finishes with targeted stability and mobility work to reinforce hip control and thoracic rotation.
Wednesday
Stamina is the name of the game with extended EMOM blocks that challenge aerobic capacity while layering in upper body strength and core stability. You’ll move continuously at varying intensities, building both endurance and control under fatigue.
Thursday
Upper body pressing strength is paired with single-leg posterior chain work, then supported by accessory movements to build durability. A longer conditioning piece ties everything together with full-body functional movements and sustained effort.
Friday
Posterior chain strength takes the lead with RDLs, complemented by upper body pressing and arm work. The conditioning finisher uses varied intervals and movement patterns to challenge coordination, core stability, and total-body endurance before closing with recovery work.
This Week At Altitude
Monday
We start this week off with strict pull-ups and cossack squats for strength, calf raises and DB tempo rows for accessory work, and 16 minutes of conditioning with push press + ski, and lunge + echo bike combinations.
Tuesday
Contrast training today with deadlift + box jump, and we’re changing the pressing angle to a coffin press during each set to squeeze a little more work in. Conditioning is an 8+8 min format with sleds and carries in one segment, and rowing and DB complex in the other.
Wednesday
Stamina breaks up the week with a different pace - we have 36 steady minutes with minimal rest build in, so pace accordingly.
Thursday
Strength today has our goblet squat volume (20 reps!) and our single arm pulldowns. The accessory block includes Copenhagen lifts and face pulls, and our conditioning block is an 18 minute grind.
This Week At Altitude
Monday
Deadlift + box jump contrast training day. We pair this with an upper push to keep things balanced with all the pull up accessory work we’re doing. The conditioning work includes full body exercises in our momentum building format for 20 min.
Tuesday
Interval weight training has KB swing + shuttle sprint, followed by Push press + ski erg. The finishing circuit includes the same accessory exercises we’ve been doing with slight progressions.
Wednesday
Fun stamina session today with 36 minutes built with an aerobic focus and blended with some basic isometrics and strength movements. One segment has our dynamic effort / ballistic work.
Thursday
Strength today is pull up, cossack squat work and related accessory movements. Conditioning is 3 sets of 5 minutes on with different stations.
Friday
Goblet squat volume and single arm cable pulldowns first, followed up with 16 minutes of consistent work with sleds, rotational and lateral movement.
This Week At Altitude
Monday
We’ll start the week off with IWT - a faster pace and dynamic movements with built in rest to accommodate a harder effort. Part 1 has DB jump squats and bike erg sprints, followed by wall ball shots and echo bike. Part 3 is accessory work to help core and rotational strength.
Tuesday
We have increased the volume on the goblet squats and continue to train posterior shoulder and lat movements for pull up strength. Copenhagens and face pulls for accessory work, and then our conditioning includes 15 minutes of sled pushes, push press, gorilla row, and ski erg.
Wednesday
Stamina is 36 minutes focused on aerobic conditioning and moderately loaded movements to blend some strength work.
Thursday
Contrast training today, with the same format as last week of deadlifts to box jumps. We also put a seated DB Arnold press in, and then move to conditioning with a 20 minute EMOM.
Friday
Our pull-up day! Hit them hard and pair with cossack squats for a full body superset. Our conditioning is a 30 on / 30 off combo.
This Week At Altitude
Monday
A new training block begins today! We’ll be starting off with goblet squats and single arm lat pulldowns. Accessory work includes Copenhagens and banded face pulls, and then our conditioning effort will have 16 minutes of work with farmer carry, push press, ski erg and landmine rotations.
Tuesday
We have a scap pull-up and strict pull-up combo, paired with the landmine low hold cossack squats for strength. Accessory work includes tempo dumbbell rows and seated DB calf raises. Conditioning has 8+8 full body format.
Wednesday
Stamina today includes proper pacing on the row and bike ergs blended with some unilateral and isometrics for a good aerobic conditioning hit.
Thursday
Interval Weight Training is DB squat clean + ski erg first, followed by bench press and echo bike in part 2. Part 3 is some rotational core work.
Friday
Complex Training today has deadlifts + box jumps, into some seated DB Arnold presses. The conditioning work is our momentum building format with mixed rack carries, jump squats, and shuttle sprints.
This Week At Altitude
Monday
Final week of the density phase, we start today off with the DB bench press + landmine RDL combo. Conditioning up next has our momentum building 20 minute format with full body movements.
Tuesday
We have pause front squats and gorilla rows for density strength, then into bicep curls and step downs for accessory work. Conditioning has 15 minutes of lunges, hanging leg raise, halos, and sled drags.
Wednesday
Stamina is our regular format of 36 minutes of blended aerobic and moderate strength work, with one block of high output / long recovery.
Thursday
Interval Weight Training this week has rotational MB slams + echo bike first, followed by DB hang power cleans and Rowing second. Part 3 is core and upper back work.
Friday
Final day of this phase is our Tall kneeling press with Sumo deadlifts, followed by accessory work with lateral raises and glute bridges. Conditioning has landline twists, bike ergs, and wall ball shots.
This Week At Altitude
Monday
Starting the week off with the pause front squat and gorilla row density combo. Conditioning work is 15 minutes with suitcase lunges, bike, push ups.
Tuesday
Strength superset has the landmine RDL + DB bench press in a traditional set up with longer rest. We have an 8+8 conditioning segment with landmine rotational clean and press, echo bike first, and then DB snatch and ski erg second.
Wednesday
Stamina has a series of unilateral and core exercises blended with steady pacing on the ergs for a good aerobic effect at midweek.
Thursday
Density strength day 2 has the tall kneeling press with sumo deadlift combo, and conditioning work is 15 minutes with shuttle run, KB rack holds, and a DB complex.
Friday
We wrap up the week with interval weight training for some higher intensity sprints and dynamic / explosive work.
This Week At Altitude
Monday
We’re starting off with IWT this week for a good hit of conditioning. First is dual DB snatch with ski erg, then into landmine rotational cleans and echo bike. Part 3 is rotational core work.
Tuesday
Density strength has the tall kneeling press + sumo deadlift, followed by a quick accessory block. Conditioning includes prisoner lunges, pull ups, push ups, rowing, and sled drag.
Wednesday
Stamina today is a blend of aerobic work on the ergs with isometrics and other less intense strength exercises for a good steady, 36 min effort.
Thursday
We have our traditional superset strength first with DB bench press and single leg landmine RDLs. The conditioning today is our 8+8 format with sleds, farmers carries, and various core and full body movements.
Friday
Our final density day this week has pause front squat and gorilla rows, with our accessory work to follow. Conditioning is 15 minutes of bike erg, ring plank, and wall balls.
Your Guide To Rep Ranges
There are many times in class when you’ll see a range of reps on the board for example: DB lateral raise: 12–15. But what does that really mean? Why are we given the option to pick the reps?
Rep ranges aren’t random. They’re a valuable tool coaches and programmers use to guide how hard you work, influence training adaptations, and shape how you should approach each movement.
What Is a Rep Range?
A rep range is simply the number of repetitions you perform for an exercise in a set for example:
8–10 reps
12–15 reps
These ranges can vary, but they usually stay within boundaries that match a specific training goal. The three most common categories are strength, hypertrophy, and muscular endurance.
Strength (1–6 reps):
Focuses on strength and power
Heavier weights
Higher intensity
Hypertrophy (7–12 reps):
Builds muscle and work capacity
Moderate to heavy loads
Muscular Endurance (12–20+ reps):
Improves muscular endurance
Lighter loads
Great for accessory work
In a well designed program with a clear goal, you typically won’t see rep ranges that span multiple categories for example, 6–12 reps. That range is too wide and doesn’t align with one specific training outcome.
Why the Rep Range?
One big reason coaches use ranges instead of fixed numbers is that everyone responds to training differently.
Some people thrive on higher-rep work, while others perform better with lower reps and heavier loads. Knowing what you respond to and how you feel on a given day helps maximize results over time.
Sliding rep ranges also account for day-to-day readiness:
Feeling great? Push toward the top end of the range.
Feeling fatigued? Stay near the lower end.
Both approaches are productive when the intensity and intent are right.
Do I Always Have to Hit the Top Number?
No and that’s exactly why ranges exist.
If the workout says 12–15, some days you’ll hit 15. Other days, 12 is just right. Both are effective.
What matters most is:
Effort
Consistency
Proper form throughout the movement
If you finish a set and feel like you could do many more reps, go heavier next set.
If you can’t reach the bottom number, scale the load down.
Why Rep Ranges in Group Classes?
In group settings where coaches are monitoring multiple athletes and can’t manage everyone’s weights rep ranges help:
Accommodate different strength levels
Keep class moving
Ensure each person is training in the correct range, with built-in flexibility
This Week At Altitude
Monday
We begin a new density focused phase this week! Today is tall kneeling barbell press and KB sumo deadlifts. We add a couple rounds of accessory work next, with DB lateral raises and single leg hip bridges. Conditioning work is uneven carries, curtsy lunges, and ski ergs.
Tuesday
Interval Weight Training today, with a focus on rotational work and hard, increasing efforts on the echo bikes and rowers. Part 3 is a blend of core and thoracic work.
Wednesday
Stamina has a blend of isometrics and longer, steadier pacing on the ergs for a good aerobic effect and a nice midweek break from heavier lifts.
Thursday
Density day 2 has pause front squats and alternating KB gorilla rows, followed by 16 minutes EMOM of a DB complex, sled push, ring plank, and bike.
Friday
Our final strength day is a traditional superset with landmine RDL and DB bench press. Conditioning is our momentum building 20 minute format.