Test In 5.4

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 (Time) 12 Alternating Rounds With Partner: 10 Ring Push Ups 25 KB Swings (53/35) 10 Med

Test in 5.3

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) Suggestions: GHD Hip extensions & Sit Ups EOMOM Max Negative Pull Ups EMOM 5-8 Push Press at heavy weight

Test In 5.2

Desert Sky Fitness – H.I.I.T. r: 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) Deadlift (15 Minutes to Establish 3 RM) Loss of form = a no-rep! Strict HSPU (1 RM) 1

Test In 5.1

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) OLY Skill (No Measure) Squat Clean and Jerk (15 Minutes To Establish 1 RM ) Metcon (4

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

Murph Ready

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 (Time) 4 Rounds For Time: (Weight Vest For Rx) 10 Pull Ups 20 Push Ups

Lassic

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) 4 Rounds For Time: 50 Double Unders 3 Snatches @ 75%

The Partner Grind

Desert Sky Fitness – H.I.I.T. 400 meter run (No Measure) Foam Roll (No Measure) If you have been coming to class, you are probably very sore. Take time to iron out the tight tissues! Warm Up 3 (No Measure) 3 Rounds 5 Burpees 10 Air squats 5 Kick ups 10

Target Acquired

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. A: Suitcase Deadlift (4 x 12 per leg,

Earned

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) Ring Push Ups Max Every 90 (5 x Max Reps Every 90 Sec) Max ring push ups every 90

It’s a Date

Desert Sky Fitness – H.I.I.T. Backsquat 3/4 rebound (3 x 3 @ 75% or >, 2 Min Rest ) Perform a full back squat then return 3/4 of the way up then back down General Squat Warm Up 2 (No Measure) 2 Min Double Unders 2 Rounds 10 Reverse Sampson

Saturday Special

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) 30 Minute Time Cap 1 Mile Run 15 Squat Clean and Jerk (185/125) 1500 meter Row 15

Knees and Toes

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) Good Mornings (4 x 8 90 sec rest ) Find a challenging weight without increasing for four rounds. Metcon (Time) For Time:

Friendly Burn

Desert Sky Fitness – H.I.I.T. Partner Warm Up 31 (No Measure) 20 Alt Burpees 20 Alt Wall Balls 10 Alt Kick Ups 20 Alt Ring Rows 10 Junk Yard Dogs Across the Floor (No Measure) Metcon (AMRAP – Rounds and Reps) Alternating Rounds with a Partner; 18 Min AMRAP: 30

Helo

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) Goal Work (No Measure) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP: 15 Deadlifts (95/65) 7 Power

Forewarned

Announcements Happy Birthday Brian Binkney! 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) Paused Front Squat (3 x 5-8 @ 70% (2

Anthem

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) Split Jerk (3-2-1-3-2-1-3-2-1 (22 Minutes to complete) ) Start first set of

SLED

Desert Sky Fitness – H.I.I.T. 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) Across the Floor (No Measure) Sled Push 30′ x 5 Every 2 Minutes (5 x 30′ Every

Place Holder

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) For Time: 800 Meter Run 4 Rounds 30 air squats 30′ Handstand Walk 5 Ring

Rely on Relay

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) Positional Deadlift (5×5 10 Second DL @30-40%, 2Min Rest) At a light to moderate weight,