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 (AMRAP – Rounds and Reps) Alternating Rounds with
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) Goal Work (No Measure) 25 Minutes to work on your goals Metcon (Time) 3 Rounds for Time: 15 SDHP
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) Tempo Back Squat (5 x 3 Every 2 Minutes 70-80%) 3 seconds down, 2 second hold, explode
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. 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) Metcon (Time) 3 Rounds for Time: 20 Alt KB Snatches (53/35) 100m Right Arm KB
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) Sled Drive, Yoke Back Rack (Record heaviest sled plus heaviest carry ) EMOM 10 50′ Sled drive AHAP without stopping
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) Push Jerk (2 EMOM 10 AHAP) New athletes may shoulder press or push press. (AHAP
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 Goal Work (No Measure) 25 Minutes to work on your goal. Metcon (5 Rounds for reps) Max Reps: 1 Min Max
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) Metcon (Time) 4 Rounds for Time: 15 Russian KB Swings (72/56) 15 HSPU 15 Deadlifts (225/155)
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) Back Squat (3 x 5 @ 75-80% EOMOM) Metcon (Time) For Time: 15-12-9-6-3 Toes To Bar KB Front
Desert Sky Fitness – H.I.I.T. Metcon Travel Wod 6 (Distance) 20 Minute AMRAP Run (scaled walk) for 20 minutes. Every odd minute stop and do 5 squats, every even minute stop and do 5 push ups. Record distance traveled.
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 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: 250 Meter Row 10 Inverted Burpees 20 OH Walking
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) Mobility (No Measure) Thoracic and overhead Mobility Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-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) Goal Work (No Measure) 25 Minutes to work on your goal Metcon (Time) 4 Rounds for time: 100 Meter Run 25 Double
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) 126 Reasons Why You Hate Programmers (Time) 15 Minute Time Cap: 18-15-12-9-6-3 Burpee Box Jump Over (24/20) Ground to
Desert Sky Fitness – H.I.I.T. 400 meter run (No Measure) Across the Floor (No Measure) OLY Skill (No Measure) Squat Snatch (20 Min to find 1RM) 50 Rep Back Squat (Time) 50 Reps for Time: Backsquat (155/105) 10 Min CAP
Desert Sky Fitness – H.I.I.T. Metcon Travel Wod 5 (Time) 100 Air Squats 90 Jumping Jacks 80 Mountain Climbers 70 Donkey Kicks 60 Sit Ups 50 V Ups 40 Lunges 30 Push Ups 20 Thread the Needle 10 Burpees
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) For Time: 100 Double Unders 35 Ab Mat Sit Ups 35 Goblet Squats (53/36) 35 Grasshoppers 35 Single OH Walking Lunge
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) 10 EOMOM Pull Ups/ Ring Push Ups (Record Total Reps ) Scale to achieve 3-7
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) 25 Minutes of goal work. Metcon (Time) For Time: 30/21 Kcal
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 (3 Rounds for reps) Three Rounds For Reps: 2 Minutes: 9 Hang Squat Cleans (115/80) 9 Bar Over
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 (2×3@ 80%, 2×3 @ 85%, 2×3 @ %90. Every 2 min. ) If you fail a set,
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
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