This Week At Altitude
Monday
Closed for Labor Day
Tuesday
Strength has the sumo deadlift and cable pulldown pairing, followed by an 8+8 conditioning segment with step ups, echo bike, and a push pull combo.
Wednesday
Stamina breaks up the week as usual with 3 × 12 minute blocks of conditioning work, with proper pacing and core work blended into the format.
Thursday
We start with KB front rack lunges and pendlay rows for strength, followed by a momentum building conditioning segment with bodyweight and DB complexes.
Friday
Density strength with a barbell complex first, dips and pull ups for volume and accessory work, followed by 15 minutes of conditioning with running and carries.
This Week At Altitude
Monday 8/31 — Strength + Conditioning
Seated cable pulldowns paired with sumo deadlifts followed by a momentum building circuit mixing total body movements and isometric holds.
Tuesday 9/1 — Strength + Conditioning
A density-based barbell complex (hang power clean, front squat, push press) building in weight every 90 seconds, followed by dip/chin-up accessory work and a 15-minute interval finisher pairing alternating single-arm DB devil's press with 200m runs.
Wednesday 9/2 — Stamina
Three 12-minute EMOMs blending steady-state bike and row work with core, mobility, and stability stations, with the final segment ramping up the intensity a little bit.
Thursday 9/3 — Strength + Conditioning
Pendlay Rows paired with front rack reverse lunges, followed by an 18-minute continuous circuit of loaded carries, kettlebell swings, rotational core work, ski erg, and sled pushes.
Friday 9/4 — Interval Weight Training
Harder sprint efforts of landmine rotational clean and press with bike erg, and then dual DB hang snatch with ski erg, capped by a single-leg strength and hip/glute accessory block.
This Week At Altitude
Monday 8/24 — Strength + Conditioning
Pulling and lunging for strength work, followed by two conditioning pieces: an EMOM alternating loaded step-ups with bike erg sprints, then a short couplet pairing a full-body complex movement with a 200m run.
Tuesday 8/25 — Interval Weight Training
Two interval circuits: kettlebell swings paired with shuttle sprints, bench press paired with rowing, and then a single-leg stability and rotational core accessory block to finish.
Wednesday 8/26 — Stamina
Three 12-minute EMOMs blending steady work on ergs, capped by a rotational power block of medicine ball slams and jump squats.
Thursday 8/27 — Strength + Conditioning
Pulling strength paired with a hip-hinge lift, followed by a five-station conditioning circuit of loaded carries, rollouts, bike erg, and a sled push.
Friday 8/28 — Density Strength + Conditioning
An ascending-load barbell complex combining a clean, squat, and press, followed by upper-body accessory work, then a three-station EMOM finisher of bike sprints, jumping lunges, and wall balls.
This Week at Altitude
Monday 8/17 - Strength
Heavy goblet pause squats and Aussie rows, followed by two 8-minute conditioning blocks that alternate machine cardio with cossack squats, holds, core work, and rotational power.
Tuesday 8/18 - Intervals
Three rounds of paired strength-cardio intervals, moving from DB snatches and rowing, into rotational slams and ski erg sprints, then finishing with single-arm rows and banded shoulder accessory work.
Wednesday 8/19 — Stamina
Three 12-minute EMOMs blending steady-state cardio (row, bike) with loaded carries, core holds, unilateral step work, and kettlebell swings to build aerobic capacity and athleticism.
Thursday 8/20 — Strength
Split squat and strict pull-up strength work followed by a five-station EMOM cycling through dumbbell thrusters, ski erg calories, rotational core work, and a loaded wall sit hold.
Friday 8/21 — Strength + Accessory
Upper-body pressing and hip-hinge strength, tricep and calf accessory work, and a 15-minute conditioning circuit combining loaded carries, full-body power reps, running, and sled pulls/pushes.
This Week At Altitude
Monday 8/10 — Interval Weight Training
Three strength-cardio pairings that build in intensity — kettlebell deadlifts and push presses each paired with a pace-increasing bike or row interval, finishing with a unilateral row and banded shoulder raise combo.
Tuesday 8/11 — Strength + Conditioning
Squat and pulling strength work followed by an 18-minute conditioning circuit combining farmer carries, ring push ups, ski erg, curtsy lunges, and sled pushes.
Wednesday 8/12 — Stamina
Three back-to-back EMOMs pairing cardio machine efforts (bike, row) with strength and rotational movements, closing with a swing-and-jump EMOM finisher.
Thursday 8/13 — Strength + Accessory + Conditioning
Upper-body pressing and hip hinge strength, followed by calf and tricep accessory work, then two eight-minute conditioning blocks mixing loaded carries, ergs, and bodyweight movement.
Friday 8/14 — Strength + Conditioning
Split squats and strict pull ups for strength, followed by a five-station EMOM combining explosive movement, bike sprints, and rotational core work.
This Week At Altitude
Monday 8/3 — Strength, Accessory + Conditioning
Upper-body pressing and DB RDL’s for posterior chain strength, followed by calf and triceps accessory work and a run/devils press conditioning piece built around power output.
Tuesday 8/4 — Strength + Conditioning
Split squats for lower-body single leg strength along with volume pull ups, paired with a four-round interval circuit combining carries, ski, rotational core work, and a loaded wall sit finisher.
Wednesday 8/5 — Stamina
Three back-to-back EMOM blocks pairing steady-state cardio (row/bike) with upper-body and unilateral strength plus core work, each finishing with a hard cardio push.
Thursday 8/6 — Interval Weight Training
Three rounds pairing hang power cleans with echo bike sprints, jump squats with ski sprints, and a finisher of bent rows and banded shoulder accessory work.
Friday 8/7 — Strength + Conditioning
Squat and horizontal pull strength work followed by two 8-minute conditioning blocks combining kettlebell/ski work and sled push, step-ups, rowing, and rotational core.
This Week At Altitude
Monday 7/29 — Strength + Conditioning
Split Squats and Pull ups for strength, paired with a five-station EMOM that combines rotational power, loaded carries, core work, and a full-body finisher.
Tuesday 7/30 — Strength, Accessory + Conditioning
Upper-body pressing and posterior chain strength, followed by arm/calf accessory work and a run-based conditioning piece built around power output.
Wednesday 7/31 — Stamina
Three back-to-back EMOM blocks pairing steady-state cardio (bike/ski) with unilateral strength and core/carry work, each finishing with a hard cardio push.
Thursday 8/1 — Strength + Conditioning
Squat and pull strength work followed by two 8-minute conditioning blocks combining ski erg, jumps, push-ups, sled work, biking, and core.
Friday 8/2 — Interval Weight Training
Three rounds of descending-rep bench press paired with rowing intervals, a kettlebell/run conditioning piece, and a finisher of shoulder work
This Week At Altitude
Monday: Interval Weight Training Monday pairs hang power cleans with the ski erg, then rotational MB slams with the echo bike, and closes with a core-and-shoulder circuit of KB windmills, ab rollouts, and prone plate passes. Power and engine work to start the week.
Tuesday: Strength + Conditioning Strength is 5 rounds of deadlifts and seesaw DB bench press. Conditioning follows with a 15-minute blend of KB gorilla rows, a front rack carry, and a 200m run.
Wednesday: Stamina Three 12-minute EMOMs build stamina: bike erg with DB chops and wall sits, row erg with Arnold presses and weighted sit-ups, then KB swings and jumping lunges to finish.
Thursday: Strength + Conditioning Strength is 4 rounds of T-bar rows and suitcase walking lunges. Conditioning is a 20-minute, five-station EMOM covering Mr. Spectaculars, pull-ups with jump squats, bike erg sprints, and KB power stairs.
Friday: Strength + Conditioning Strength to end the week with back squats and single-arm DB Z-press with pulldown. The conditioning finisher uses escalating work-to-rest intervals across ski erg, bike erg, ring planks, curtsy lunges, and push press with an overhead hold.
This Week At Altitude
Monday
Strength work has back squats and single-arm DB Z presses, then conditioning shifts into KB swings paired with shuttle sprints before finishing with step-ups and a row sprint.
Tuesday
Interval weight training has landmine rotational clean & presses with bike sprints, then into DB jump squats with bike erg. We close with a core-focused round of windmills, ab rollouts, and plate passes.
Wednesday
A 36-minute stamina grinder rotates row, ski, and bodyweight work — kneeling grave diggers, crossover push-ups, reverse lunges, plank saws included.
Thursday
Strength today is our deadlifts and DB seesaw bench, followed by a 15-minute conditioning flow through carries, ring planks and sled pulls.
Friday
Strength hits T-bar rows and suitcase walking lunges, then a 20-minute density conditioning segment of squats, pull-ups/push-ups, side planks, and 200m runs.
This Week At Altitude
MONDAY
Heavy pulls and horizontal pressing lead the day with 5 rounds of deadlifts paired with DB seesaw bench. Conditioning shifts to a run/squat/carry combo on a 3-minute rotation for 15 minutes.
TUESDAY
T-bar rows and suitcase lunges for strength to begin the day, then a 20-minute EMOM cycling through cossack squats, Bike Erg, half moons, and KB power stairs for a well-rounded conditioning piece.
WEDNESDAY
Stamina has 3 x 12-minute blocks to blend steady-state cardio (Bike Erg, Row) with core and unilateral strength work, finishing with a jump squat/Echo Bike sprint combo.
THURSDAY
Back squats and single-arm Z-press with band pulldown for 5 rounds of strength. Conditioning stacks an Echo Bike/wall sit pairing with an 8-minute block of landmine cleans, pull-ups, and box jumps/step ups.
FRIDAY
Three rounds of KB swings and sprints kick off the day, followed by push press paired with Ski Erg, and closing out with windmills, ab rollouts, and plate passes for core and shoulder stability.
This Week At Altitude
Monday 6/29 — Strength work has T-bar rows with suitcase walking lunges before transitioning into a two-part conditioning block: an 8-minute EMOM alternating Echo Bike calories with rotational med ball slams, followed by an ascending ladder of KB swings, box jumps, and push-ups.
Tuesday 6/30 — A strength-focused day built around heavy back squats paired with a single-arm Z-press and band pulldown superset for five working rounds. Conditioning is a 20 minute grind with increasing intensity each round.
Wednesday 7/1 — Three consecutive 12-minute EMOMs covering aerobic, strength, and power demands: the first pairs bike erg efforts with single-leg RDLs and plank bodysaws, the second hits the ski erg alongside ring isometric holds and renegade rows, and the third closes with dual DB snatches and box jumps.
Thursday 7/2 — An IWT day with three blocks: barbell push press paired with rowing intervals, DB jump squats paired with shuttle sprints, and a core accessory finisher of KB windmills, ab rollouts, and prone plate passes.
Friday 7/3 — Altitude Athletics is closed in observance of Independence Day.
This Week At Altitude
Monday 7/21 — Final week this training block begins with front squats and weighted chin-ups, then transitioning into a 20-minute EMOM that hits a bit of everything with DB Curtis P, side planks, step ups, and calories.
Tuesday 6/23 — Narrow grip bench and KB deficit deadlifts pair pushing and pulling under load, with the final bench round finishing as a drop set to push muscular endurance past the strength work. A quick accessory block of tricep rollbacks and Copenhagen planks sets up two 7-minute conditioning pieces that balance rotation, hip drive, and upper body output.
Wednesday 6/24 — Three back-to-back 12-minute EMOMs build aerobic capacity by cycling through the rower, bike erg, and bodyweight work, each minute pairing a mono-structural effort with a strength or core movement. The third block shifts to jump lunges and wall balls, adding a little pop and power to cap off the session.
Thursday 6/25 — Bulgarian split squats and cable pulldowns for ourstrength work, with the final split squat round as a drop set. The conditioning puts together landmine rotations, overhead carries, Aussie rows, a run, and a sled push into a well-rounded 15-minute grind.
Friday 6/26 — IWT day closes the week with two blocks designed for higher intensity sprint efforts — hang power cleans and box jumps into the ski erg, thrusters and jumping lunges into the bike, then an accessory finisher of deficit curtsy step-downs, dips, and ring face pulls.
This Week At Altitude
Monday – IWT: DB snatch + Echo bike in part 1, into incline bench press and rowing for part 2. Part 3 includes diagonal hip work and upper body accessory movements.
Tuesday – Strength + Conditioning: Heavy unilateral leg work of split squat strip sets paired with pulldowns, finished off with a 15-minute conditioning piece that tests grip, carries, and full-body output.
Wednesday – Stamina: Three 12-minute EMOMs blending steady-state cardio with strength and core work, capped off with explosive jump squat/echo bike sprints to finish strong.
Thursday – Strength + Conditioning: Heavy front squats and weighted chin-ups, then into a 20-minute escalating conditioning circuit hitting legs, core, and shoulders.
Friday – Strength + Conditioning: Bench press and deficit deadlifts with a drop set finisher, followed by triceps/core accessory work and a runner's conditioning piece blending squats and rows.
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.