Test Out 3.6

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) Handstand Push-ups (Max Unbroken ) Metcon (Time) For Time: 100 Double Unders 50 KB Swings (53/35) 30 Box Jumps

Read Beard 17′

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) The Red Beard (Time) 6 Rounds For Time: 400m Run 21 KB Swings (53/35) 12 Pull Ups 3

Test Out 3.4

Desert Sky Fitness – H.I.I.T. Barbell Warm Up 2 (No Measure) 3 Rounds: 7 Wall Balls 7 Deadlifts 5 Hang Cleans 3 Split Jerks Across the Floor (No Measure) Pull-ups (Max Unbroken ) Metcon (Time) For Time: 5 Ring Muscle Ups 3 Front Squat (225/155) 5 Ring Muscle Ups 6

Test Out 3.3

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) Hip Flexion Test (Calories) Athlete lies supine on floor with both legs extended. Have

Test Out 3.2

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) Toes-To-Bar (Max Unbroken ) Metcon (Time) For Time: 30 GHD Back Extensions 7 Burpee over

Test Out 3.1

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) Overhead Squat (10 Minutes to Establish a 1 RM ) Metcon (Time) 3 Rounds For Time:

Gold Rush

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) Squat Clean (5×2 EOMOM 60-70% for Skill ) Metcon (Time) For time: 21-15-9 Kcal Row Thrusters (45/35)

Your Move

Desert Sky Fitness – H.I.I.T. Warm up 12 (No Measure) 2 Rounds 10 Snatches with Barbell 10 Med Ball Cleans 10 Iron Cross 10 Scorpions Across the Floor (No Measure) Metcon (Time) 20 Min AMRAP: 25 Kcal Row 20 Plate V-twists (25/15) 15 Good Mornings (75/45) 10 Knees to Elbow

Come Together

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) Front Squat (4 x 6 EOMOM (50% or greater)

From Fat to Phat

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) For Time: 15 Toes to Bar 20 Right Arm OH Lunges

Strong Hold

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) Max Deadlifts and Max Pull Ups 18 EOMOM (10 Rounds for reps) Max unbroken deadlifts (185/125) Rx+ (225/155) Max unbroken pull ups Rx+

Last Week to be Weak

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) Max Front Squats and HSPU EOMOM for 18 Mins (10 Rounds for reps) 0:00

For the Win

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) Mobility (No Measure) OH mobility and other mobility restrictions

Wow Wow Wow

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) Overhead Squat (4 x 3 Every 2 Min ) Pull-ups (3 x Max Pull Ups Every 2 Minutes )

Send a Friend

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) Partner Fight Gone Bad (AMRAP – Reps) 4 Rounds: With a Partner Alternating Each Minute:

Simple is Better

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) Goal Work (No Measure) Metcon (Time) For Time: 30-20-10 Wall Balls (20/14) @ (10-9) SDHP (75/45)

Uni-dimensional

Desert Sky Fitness – H.I.I.T. Barbell Warm Up 2 (No Measure) 3 Rounds: 7 Wall Balls 7 Deadlifts 5 Hang Cleans 3 Split Jerks Across the Floor (No Measure) Metcon (Time) 3 Rounds For Time: 3 Ring MU 10 Power Snatches (95/65) 3 Dumbell Clean Complex (40/30) 10 Toes To

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

2017 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

Short but Sweet

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) Front Squat & Toes To Bar (4 x 7 Every 4 Minutes w/ toes to bar) Front Squat

Your Poor Posterior Chain

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) Single Leg RDL (5×5 (on each leg) 90 Second Rest ) With a barbell,

Dedication

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) Badger (Time) Three Rounds for time of: 30 ‘Squat’ Cleans, 95# 30 Pull-ups Run 800 metersIn honor of Navy Chief