Challenge Accepted

Desert Sky Fitness – H.I.I.T. 400 meter run (No Measure) Across the Floor (No Measure) OLY Skill (No Measure) Squat Snatch (20 Min to find 1RM) 50 Rep Back Squat (Time) 50 Reps for Time: Backsquat (155/105) 10 Min CAP

Travel Wod 5

Desert Sky Fitness – H.I.I.T. Metcon Travel Wod 5 (Time) 100 Air Squats 90 Jumping Jacks 80 Mountain Climbers 70 Donkey Kicks 60 Sit Ups 50 V Ups 40 Lunges 30 Push Ups 20 Thread the Needle 10 Burpees

Intensity = Results

Desert Sky Fitness – H.I.I.T. Warm Up 3 (No Measure) 3 Rounds 5 Burpees 10 Air squats 5 Kick ups 10 HBR Across the Floor (No Measure) Metcon (Time) For Time: 100 Double Unders 35 Ab Mat Sit Ups 35 Goblet Squats (53/36) 35 Grasshoppers 35 Single OH Walking Lunge

No Pressure, Just Do It

Desert Sky Fitness – H.I.I.T. Partner Warm Up 22 (No Measure) Run 200 Meters 20 Alt Burpees 20 Alt Med Ball Cleans 20 Alt KB Swings 20 Alt PVC/BB Snatches Across the Floor (No Measure) 10 EOMOM Pull Ups/ Ring Push Ups (Record Total Reps ) Scale to achieve 3-7

You Got Skillz

Desert Sky Fitness – H.I.I.T. Warm up 11 (No Measure) 10 Laps around rig 25 Air Squats 25 Sit Ups 25 Modified ring rows 25 Elevated push ups 25 Kips Across the Floor (No Measure) Goal Work (No Measure) 25 Minutes of goal work. Metcon (Time) For Time: 30/21 Kcal

Reporting for Duty

Desert Sky Fitness – H.I.I.T. Warm up 2 (No Measure) 2 Rounds 10 Burpees 10 Air squats 10 Kips 10 Scorpions stretches 10 Iron Cross stretches Across the Floor (No Measure) Metcon (3 Rounds for reps) Three Rounds For Reps: 2 Minutes: 9 Hang Squat Cleans (115/80) 9 Bar Over

Back In Rotation

Desert Sky Fitness – H.I.I.T. Warm Up 22 (No Measure) Row 500 Meters 2 Rounds 10 Ab Mat Sit Ups 10 Med Ball Cleans 30 Double Unders Across the Floor (No Measure) Deadlift (2×3@ 80%, 2×3 @ 85%, 2×3 @ %90. Every 2 min. ) If you fail a set,

Not A Day Off

Desert Sky Fitness – H.I.I.T. Warm-up 10 (No Measure) 1 Minute Double Unders 2x 10 Bird dogs 10 Knee raises on PU bar 10 Push ups 10 Ring rows 5 Slow goblet squats Across the Floor (No Measure) HBR EMOM 10 (Total Reps ) Every Minute on the Minute: HBR

Love It or Hate It

Desert Sky Fitness – H.I.I.T. Warm-up 9 (No Measure) 25 kcal row 50 ft Bear Crawl 25 Jumping jacks 15 Med Ball Cleans 10 Wall balls 5 Scorpions each Side 5 Kick Ups Across the Floor (No Measure) Mobility (No Measure) Keg Drill and Internal Hip Rotation. Bear It 5

Here Try This Kool-aid.

Desert Sky Fitness – H.I.I.T. Warm up 17 (Partner) (No Measure) 2 Rounds of: 5 Junk Yard Dogs Each 10 MB Squat Passes at 5-10 Feet Each 5 Synchronized Kick Ups 10 Alt ring rows Each Across the Floor (No Measure) Metcon (Time) One Partner Working at Time: 100 Wall

Why Are You Here

Desert Sky Fitness – H.I.I.T. Warm Up 20 (No Measure) 3 Rounds 100m Med Ball Run 10 Wall Balls 10 MB Vsit Passes 10 Slow Scap Pull Ups Across the Floor (No Measure) Goal Work (No Measure) 25 Minutes to be productively working on Goal Work. Diane (Time) 21-15-9 Deadlifts,

Volume and Load

Desert Sky Fitness – H.I.I.T. Warm Up 20 (No Measure) 2 Rounds 10 Burpees Bear Crawl 10 Air Squats Duck Walk 10 Hang Snatches (good form) Crab Walk Back Squat (10 Minutes to find 3 RM) 50 Rep Back Squat (Time) 50 Reps for Time: Backsquat (155/105) 10 Min CAP

Num Nums

Desert Sky Fitness – H.I.I.T. Warm Up 6 (No Measure) 50 Double unders/attempts. NO SINGLES 2 Rounds of 10 Wall Balls 10 kb clean and jerks 10 Upward to Downward Dog Squat Mobility (No Measure) Screaming pigeon, banded hip, wall squats, ankle mobility, quad smash… pick your poison. Num Nums

For the Dedicated Ones

Desert Sky Fitness – H.I.I.T. Warm Up 15 (No Measure) 200 Meter Skipping 2 Rounds 10 KB Swings 10 Barbell Front Squats 10 Barbell Push press 10 Barbell Cleans Across the Floor (No Measure) Push Jerk (5×3 @ 75-80% EOMOM) Metcon (Time) For Time: 250/200 Meter Row 20 HSPU 20

Squatzilla

Desert Sky Fitness – H.I.I.T. Warm-up General Squat Warm-Up (No Measure) 3 min Row 2X: 10 walking sampson 10 side lunges per side 10 lunge w/ elbow to arch 10 x 3 second squats Weightlifting Metcon Death by 3 Rep Back Squat (Weight) EMOM perform 3 back squats starting at

Team Time

Desert Sky Fitness – H.I.I.T. Warm-up Warm Up 16 Partner (No Measure) 2 Rounds With a Partner: 200 Meter Run 10 Alt burpees 10 Partner Wall Balls 10 MB Sit up Passes 10 Synchronized Ring Rows Gymnastics 5 min EOMOM Plank Hold Hold plank for 1 min, rest 1 min,

Isabel

Desert Sky Fitness – H.I.I.T. Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch

Hot Shots 19

Desert Sky Fitness – H.I.I.T. Warm-up Speed Run Warm Up (No Measure) 200m jog (to 200m mark) 100m sprint (to 200m mark) 100m jog (sprint from 200m mark back to gym) 200m sprint (from gym to 200m mark and back) Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish”

Hot Hot Hot

Desert Sky Fitness – H.I.I.T. Warm up 2 (No Measure) 2 Rounds 10 Burpees 10 Air squats 10 Kips 10 Scorpions stretches 10 Iron Cross stretches Across the Floor (No Measure) 10 EMOM Bench Press and Ring Row 10 Min EMOM Odd: 5 Bench Press Even: 6-8 Ring Row Metcon

Family is Forever

Desert Sky Fitness – H.I.I.T. Warm up 1 (No Measure) 2 Rounds: 200 Meter Run 10 Sampson 10 Side lunges 10 Wall Balls 10 Push ups 10 HBR Across the Floor (No Measure) Handstand Walk (Max feet/ shoulder taps) Partner up. Start with Handstand holds on the floor or against

Transition

Desert Sky Fitness – H.I.I.T. GHD Warm Up (No Measure) 30 Kcal Row 4 rounds 7 clean and jerks (barbell/PVC) 7 OH Squats 7 inch worms to push up 7 bar kips Rotate class through 10 GHD extensions/holds until warm up complete. Across the Floor (No Measure) Deadlift (5×5 EMOM

Goals = Gains

Desert Sky Fitness – H.I.I.T. Warm-up Warm Up 4 (No Measure) 2 Min Jump Rope 3 rounds: 10 med ball cleans 20 med ball twists 10 kick ups 20 mountain climbers Performance 25minutes of goal work: strength, gymnastics, whatever you need to work on. Metcon Metcon (Time) 21-15-9 Toes to