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 Goal Work (No Measure) Metcon (Time) 3 Rounds for time: 12 Thrusters (45/35) 12 OH Walking Lunges (45/35) 12 Muscle
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) Metcon (AMRAP – Rounds and Reps) 22 Minute AMRAP: 21/15 Kcal Row 15 Pull ups 30
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 (3-3-3-3-3 Starting at 80% Increase to 3RM ) Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP:
Desert Sky Fitness – H.I.I.T. Warm Up 26 (No Measure) 2 Min Row 2 Rounds 15 Leg Swings Each Side 10 Hip Bridges 10 Sit Ups 10 Spider Lunges 25′ Bear Crawl Across the Floor (No Measure) Metcon (Time) For Time: 800 Meter Run 15 Power Cleans (95/65) 15 Front
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) 14 Minute AMRAP: 40 Double Unders 20 Air Squats 12 Ring Push Ups 8 Chest To Bar 5 EMOM Hollow Body
Desert Sky Fitness – H.I.I.T. Warm Up – Sarah (No Measure) 200 Meter run 2x: 10 KB swings 20 flutter kicks 10 Air Squats 5 Burpees Across the Floor (No Measure)
Desert Sky Fitness – H.I.I.T. Barbell Warm Up (No Measure) 2 Rounds: 100 Meter Run 10 Power Cleans 5 Hang Squat Cleans 10 Power Snatch 5 Snatch Balance Across the Floor (No Measure) Goal Work (No Measure) Metcon (Time) 16 Min AMRAP: 16 Back Rack Lunges (95/65) 12 V Ups
Desert Sky Fitness – H.I.I.T. Warm Up 8 (No Measure) 4 Rounds: 9 Air squats 7 Push Ups 5 Burpees 3 Pull Ups Across the Floor (No Measure) Press, Push Press, Jerk (Heaviest 5 Rep ) Every 90 seconds complete 5 presses. Increase weight each round by 10# for starting
Desert Sky Fitness – H.I.I.T. General Squat Warm Up 2 (No Measure) 2 Min Double Unders 2 Rounds 10 Reverse Sampson 10 Side Lunges Each Leg 10 Walking Deadlift Each Leg 10 Slow Goblet Squats Use below to warm up to weight for WOD: 10 Lightweight Back/Front Squats 20 HBR
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) A:1: GHD Hip Extension (5 x Max Reps (rest 60 seconds or more)) GHD Hip extension with no movement
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) Front Squat (3-3-3-3-3 Every 2 Min) Metcon (Time) For Time: 100 Double
Desert Sky Fitness – H.I.I.T. Warm Yo Bod (No Measure) 3 min DU attempts 3 rounds: 10 GHD Back Extensions 10 Plank Contralateral Reach 10 Lunges 10 Ring Rows 3 Wall Climbs Across the Floor (No Measure) Metcon (Time) For Time: One Partner Working at a Time: 800 Meter Run
Desert Sky Fitness – H.I.I.T.
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) Sumo Deadlift (5 x 3 @ 75% (2 Min Rest) ) Metcon (Time) 9
Desert Sky Fitness – H.I.I.T. 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 Paused Back Squat (5 x 3 @ 70% ) 3 sec decent, 2 second hold in bottom,
Desert Sky Fitness – H.I.I.T. 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 Across the Floor (No Measure) Tire Flip (3 x Max Reps ) 15 Minutes to work on tire flipping form
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) OLY Skill (No Measure) Snatch for Skill. Start with light weight and build in each movement. 3 x 5
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 Goal Work (No Measure) Metcon (AMRAP – Rounds and Reps) 6 Min AMRAP: 30/21 Kcal Bike (buy in) 9 Box Jumps (24/20)
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) Metcon (Time) For Time: 15 Power Cleans (95/65) 10 Squat Cleans 5
Desert Sky Fitness – H.I.I.T. Warm up 14 (No Measure) 3 rounds 7 med ball burpees 7 wall balls 7 med ball swings 7 med ball cleans Across the Floor (No Measure) Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees
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)
Desert Sky Fitness – H.I.I.T. 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 Across the Floor (No Measure) Metcon (Time) One Partner Working at a Time, in Any
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) Goal Work (No Measure) Max Box Jump (Score Inches as Reps ) Highest box jump you can get, landing with both feet on
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) For time: 50 Bench Press (95/65) Metcon (Time) 5 Rounds For Time: 12
Desert Sky Fitness – H.I.I.T. Warm Up 25 (No Measure) 30 Kcal Row/Bike 2 Rounds: 7 Deadlifts (barbell/PVC) 7 Hang Squat Cleans 7 Push Press 7 Ring Rows 7 HSPU/Kick ups Across the Floor (No Measure) Pull It (Time) 4 Rounds For Time: 100 Meter Run 12 Hang Cleans (120/85)