Mile High Throwdown Sympathy

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 Across the Floor (No Measure) Metcon (AMRAP – Rounds and Reps) With A Partner, 7 Min AMRAP 60 Double

Quick Remainder

Desert Sky Fitness – H.I.I.T. OLY Warm-up (No Measure) 2 min Run/Row Plyometrics (high knees, Butt kicks, dance it up, jumping) PVC pass through PVC OH squats/ Sotts Press 5 x PVC/BB 1st pull PVC/BB 1st & 2nd pull PVC/BB clean pull/ snatch pull PVC/BB full clean/ snatch (w/ Squat)

Everyday Warrior Week 2

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 UndersRun/Row 500 Meters Across the Floor (No Measure) Everyday Warrior Week 2 “Fight” (Time) Prior to 4:00, complete: 3 Rounds of: 10 Thrusters 75/45lb

How Bizarre

Desert Sky Fitness – H.I.I.T. Warm Up 20 (No Measure) 400 Meter Run 2 Min Foam Roll 3 Rounds 10 KB Swings 10 Goblet Squats 10 Push Ups 10 Ring Rows Goal Work (No Measure) 20 Minutes for goal work Metcon (Time) For Time: 200 Meter Run 15 Back Squats

Another of the Same

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 (10 Minutes) ) Progression Blocking – Kick Ups- HS Hold on Wall- Partner

Weekend Leftovers

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. Squat Clean 2 x Front Squat (5 x

Less is just Less

Desert Sky Fitness – H.I.I.T. Sweaty Warm up (No Measure) 2 rounds 10 Burpees 10 Kb Swings 10 Ring Rows 10 Push Ups 10 HBR Across the Floor (No Measure) Metcon (3 Rounds for reps) 5 Minutes: 400 Meter Run Then Max Rounds Of: 4 Burpee Box Jump Overs (24/20)

Tri-Set

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) Metcon (Time) 4 Rounds For Time: 40 Wall Balls 100 Meter OH Plate Carry (45/25)

Everyday Warrior Week 1

Desert Sky Fitness – H.I.I.T. Warm-up Sweaty Warm up (No Measure) 2 rounds 10 Burpees 10 Kb Swings 10 Ring Rows 10 Push Ups 10 HBR Mobility Metcon Everyday Warrior 2017 Event 1 (AMRAP – Reps) 15 Minute AMRAP RX: 60 Calories on the Rower 50 Burpees Over the Barbell

Goals

Desert Sky Fitness – H.I.I.T. Warm-up Mobility Performance Spend 20 minutes on goal work. Choose to improve your weakness, not your strength. Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP: 7 power Snatch (115/80) 50 Meter Run 7 OH Squats (115/80) 50 Meter Run 7 C2B Pull ups

This is Fun

Desert Sky Fitness – H.I.I.T. Warm-up Barbell Lava (No Measure) 20 Calorie Row Then 2 Rounds: 10 Squat Cleans 8 Push Press 6 Back Rack Thrusters 4 Hang Snatch 2 Overhead Squats 5 burpees for every time the bar rests on the ground other than between ROUNDS. Mobility Gymnastics Parallett

Squatters Wanted

Desert Sky Fitness – H.I.I.T. Warm-up Wallball Volleyball (No Measure) 200m Run then: Wall Ball Volleyball Mobility Weightlifting Back Squat (5, 5, 3, 3, 2, 2) Metcon Metcon (3 Rounds for reps) Amrap 5: 40 Wall Ball Buy In 12 Deadlifts (185/135) 12 Bar Facing Burpees Rest 3 minutes AMRAP

Team Core

Desert Sky Fitness – H.I.I.T. Squat Snatch (5, 5, 3, 3, 2) Metcon (AMRAP – Reps) Row One Arm Plank (ring is rx) Bike DB Snatch (25/15)

Only the Dedicated

Desert Sky Fitness – H.I.I.T. Warm-up Warm Up 20 (No Measure) 2 Rounds 10 Burpees Bear Crawl 10 Air Squats Duck Walk 10 Hang Snatches (good form) Crab Walk Mobility Metcon Metcon (Time) 1 min plank buy in 10 Pistols 20 Med ball cleans (20/14) 30 Burpees 40 Russian Twists

Freaky Friday

Desert Sky Fitness – H.I.I.T. Warm-up Warm up 2 (No Measure) 2 Rounds 10 Burpees 10 Air squats 10 Kips 10 Scorpions stretches 10 Iron Cross stretches Mobility Weightlifting Overhead Squat (5, 5, 3, 3, 2) Gymnastics Giant Bar Set Every 90 Seconds complete the following. Do not drop off

Back It Up

Desert Sky Fitness – H.I.I.T. Warm-up Warm Up 15 (No Measure) 200 Meter Skipping 2 Rounds 10 KB Swings 10 Barbell Front Squats 10 Barbell Push press 10 Barbell Cleans Mobility Weightlifting Back Rack Thruster (5, 5, 3, 3, 2, 2) Focus should be on good form and a safe

Fun 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

One sided ninny knocker

Desert Sky Fitness – H.I.I.T. Warm-up Warm Up Stations (No Measure) 30 second stations: Assault Bike Pilates Roll Ups/Sexy Sit Ups Ring Pull Ups or Ring Rows Shuttle Run Burpee Box Jump (lower box) Mobility Weightlifting Turkish Get Up (5×3 each side) warm up using lacrosse ball as “weight,” then

Never Forgotten

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 9/11 Never Forgotten (Time) 9/11 Memorial 2001 Meter Row or Run 11 Box Jumps (30/24) 11 Thrusters (125/85) 11 Burpee Chest To Bar Pullups

Woot Weekend

Desert Sky Fitness – H.I.I.T. Warm-up Warm Up 4 (No Measure) 2 Min Jump Rope 2 rounds: 10 med ball cleans 20 med ball twists 5 kick ups 20 mountain climbers Mobility Metcon Metcon (AMRAP – Rounds and Reps) 12min AMRAP: Sled Push 50ft (250/175) 35 DU 30 Russian Twists

Flowing juices = Quicker Recovery

Desert Sky Fitness – H.I.I.T. Warm-up 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 Mobility Gymnastics Parallett L-sit & Leg Levers EOMOM 10 Min (5 x max hold) ODD min

2017 Femme Royale Wod 3

Desert Sky Fitness – H.I.I.T. Warm-up Wallball Volleyball (No Measure) 200m Run then: Wall Ball Volleyball Mobility 2017 Femme Royale Wod 3 (Time) With a partner for time, one partner working at a time: RX+ 100 Deadlifts (195/155) 80 Toes to Bar 60 Front Rack Lunges (135/105) 40 Deficit HSPU

Goalz

Desert Sky Fitness – H.I.I.T. Warm-up Warm Up Stations (No Measure) 30 second stations: Assault Bike Pilates Roll Ups/Sexy Sit Ups Ring Pull Ups or Ring Rows Shuttle Run Burpee Box Jump (lower box) Performance 25 minutes of combined mobility and goal work time. Work toward your goals, that doesn’t

Toooseday

Desert Sky Fitness – H.I.I.T. Warm-up Sweaty Warm up (No Measure) 2 rounds 10 Burpees 10 Kb Swings 10 Ring Rows 10 Push Ups 10 HBR Across the Floor (No Measure) Mobility Weightlifting Snatch Grip Deadlift (5×5) Metcon Metcon (Time) 21-15-9 KB Snatch (35/26) Assault Bike Calories

Labor Day

Desert Sky Fitness – H.I.I.T. Warm-up Wallball Volleyball (No Measure) 200m Run then: Wall Ball Volleyball Across the Floor (No Measure) Metcon Labor of Love (Time) You must start and finish with a 400m run, but must also run 400m after EACH of the exercises below. Both partners must run