Sawtooth Hotshot's Update-

2018 announcement numbers and vacancy opening dates are posted on the employment tab. Interested applicants, or those desiring further information are encouraged to call or email, Kyle West at 208-737-3220 or

For additional information click on the employment tab.

2018 Sawtooth IHC Temporary Outreach




Updates- Follow the permanent staff's
Daily Workout.

Alumni Photos

Daily Workout

- Use this page to gauge your fitness with the overhead staff.

- These workouts are only one element of the full fitness program.

- Add additional strength and cardio to fit your specific needs.


Date of Workout
Workout description
Total Time

Zues: 3 rds for time; 30 wall balls 20#, 30 sumo deadlift high pull 75 lb, 30 box jumps, 30 push press 75#, 250 m row, 10 squat at body weight

20 Min. row; 5315 m
50 of all; Thrusters 95#, Burpees, GHD Sit up, KB swing, Decline pushup, Knees 2 Elbow, Wall Ball 20#, Back Ext, Jumping Pullup

Biking Tabatas: 20 sec of work followed by 10 sec of rest
4 min of tabatas w/ 4 min rest
3 min of tabatas w/ 3 min rest
2 min of tabatas w/ 2 min rest
1 min of tabatas w/ 1 min rest

CINDY (AMRAP in 20 min)
5 pull - 10 push - 15 situp


150 flights of stairs on stairmaster with 45lb weight vest
ZS: 29:10
KW: 29:13

185lb Deadlift/ Burpees


20 AMRAP: 15 situps, 15 pushups

Hill Sprints @ Twin Falls Falls
3 full laps, 3 half laps

22 rounds

3:00 min full laps
1:00 min half laps

Breathing Ladder: 60 sec sprint w/ 60 sec rest, 60 sec sprint w/ 50 sec rest, 60 sec sprint w/ 40 sec rest, etc.... Continue this until 10 seconds of rest then work back up the ladder to 60 seconds rest.

2.5 miles


Disclaimer: The information on this webpage is the opinion of the author and is not a replacement for professional and or medical advice. Workouts posted may be hazardous to personal health and should not be attempted without seeking professional advice first. The Sawtooth Hotshots are not liable for any damages to heath or property that may come from using the information on this Website.




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