12 Days of Christmas ’18

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) 12 Days of Christmas (Time) For Time 1 Squat Clean Thruster (95/65) 2 HSPU 3

Sleigh Bells

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) Push Press (5 x 5 For weight ) Metcon (Time) 5 Rounds for Time: 15 Kb Swings (53/35) 15 Shoulder To OH

It’s Beginning

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) Hollow Tabata (Record total seconds of hold ) Work 20 sec: Hollow body Rock/hold

Holly Jolly

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) Metcon (5 Rounds for reps) With a Partner, Each Round for Reps, One partner working at a

Holiday Cheer

Desert Sky Fitness – H.I.I.T. Warm Up 5 (No Measure) 3 Rounds: 20 Jumping Jacks 10 Up dog to down dog 10 Med Ball Cleans 10 Alt KB Snatches Across the Floor (No Measure) Goal Work (No Measure) Metcon (Time) For Time: 21-15-9 (30-21-15 Men Kcal Row) Kcal Row Ring

You Are In

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) Back Rack Lunge (4 x 8 rest 2 Minutes ) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP:

Brute

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) Bench Press (5 x 3 Every 2 Minutes ) Try to do all sets at

Rip a Kip

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) Turkish Get Up (Establish 1 RM ( 12 min)) Metcon (4 Rounds for time) 4 Minutes to

Walking without DOMS

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 (Time) For Time: 15-12-9-6-3 Kb Hang Clean to FR Lunge (35/26) Ring Dips Chest to Bar Pull upsKb

Still Feeling the TAXI?

Desert Sky Fitness – H.I.I.T. Partner Warm Up 3 (No Measure) 200 Meter Run 2 Rounds: 20 Wall Ball Passes 20 Ab Mat MB Passes 20 Alternating Burpees Across the Floor (No Measure) Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP: 2-4-6-8-10-12 ect. Wall Balls (20/14 @10/9) Snatches (75/45)One

No Squats?

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) Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP: 16 KB

Butt Rehab

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) Metcon (Time) 4 Rounds for Time: 50/40 Kcal Row 3 Rounds of CindyCindy = 5 Pull ups,

Not My Fault

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) 1-800-ASS-TAXI (Time) 3 Rounds For Time: 50 Walking Lunges 50 Air Squats 25 Ring Fallouts 25 Bulgarian

The First Gift

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) 3 Rounds For Time: 20 Russian KB Swings (72/53) 100 Meter Suitcase Carry (72/53) 20 Back Squats (95/65) 100 Meter OH

Evergreen

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) Metcon (AMRAP – Rounds and Reps) 18 Minute AMRAP: 50 Double Unders 30 ALT KB

Track Star

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)

Whopper

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) Goal Work (No Measure) Metcon (Time) For Time: 21 Bench Press (95/65)

Hangover Creation

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) 3 Rounds For Time: 25 Med Ball Cleans (20/14) 3 Wall Climbs 15

Cyber WOD

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) GHD Hip Extension

WOD Leftovers

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) Metcon (Time) 4 Rounds For Time: 40 Double Unders 25 AB Mat Sit Ups

Black on Black

Desert Sky Fitness – H.I.I.T. Across the Floor (No Measure) Warm Up 3 (No Measure) 3 Rounds 5 Burpees 10 Air squats 5 Kick ups 10 HBR Metcon (Time) For Time: 4 Rounds for time: 10 Ring Rows 20 Wallballs (20/14) 250 Meter Row 10 Hand Release Push Up 20

2018 Turkey Day

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) Back Squat (6-4-2-2-2 (15 Minutes to complete)) Metcon (Time) With

WOD the Turkey Do?

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) Goal Work (No Measure) Metcon (AMRAP – Rounds and Reps) 10 Min

Tryptophan

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) Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP: 30/20 Kcal Row 20 HSPU 30 T2B 20

Turkey Prep

Desert Sky Fitness – H.I.I.T. Warm Up3 (No Measure) 400 Meter MB Indian Run 2 Rounds 10 Wall Balls 10 Scap Pull Ups 10 Inch Worms 10 Sampson Across the Floor (No Measure) Paused Back Squat (5 x 3 at 80%) 3 sec decent, 2 second hold in bottom, explode