Out On A Fire

Desert Sky Fitness – H.I.I.T. Warm-up Warm Up 8 (No Measure) 4 Rounds: 9 Air squats 7 Push Ups 5 Burpees 3 Pull Ups Weightlifting Front Squat 5×3 @75-80% Front Squat 5×3 @ 75-80% Rest 2 mins between sets. Metcon 3 rds: Metcon (Time) 25 Air Squats 15 Pull Ups

A Pair

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 Metcon (Time) 5 Rounds For Time: 16 Alt DB Snatches (50/35) 10 Burpess Over DB

Rain, Rain

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) Handstand Push-ups (5 x Max Reps, Rest 2 Minutes) Metcon (Time) 10! For Time Wall Balls (20/14 @ 10/9) SDHP (75/45)

Drifter

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 Wall Climbs 10 Back Squats (205/145) 25 V-Sit Plate Twists (25/15) 20 Bulgarian Split

WOD U Name It?

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) Metcon (AMRAP –

A Dollar Short

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) Push Jerk (3-3-3-3-3) Metcon (Time) For Time: 21-15-9 Kcal Row Alt Split

No Reply

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) Handstand Walk (Max Feet (10 Min)) Record 3 longest walks. Progression – Blocking, kick ups, HS Hold on

It’s a Case Of

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) Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body WeightIf not enough

On the Calendar

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) Metcon (Time) 4 Rounds For Time: 400 Meter Run 4 TGU (53/36)

No Squawk

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)

Tackle

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) Handstand Walk (10 Minutes Max Unbroken Distance ) Metcon (AMRAP – Reps) Alt Each Minute

Heroic Goals

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 Goal Work (No Measure) Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#

On The Rebound

Desert Sky Fitness – H.I.I.T. Gymnastics Warm-Up (No Measure) Row/run 400meters 2X: 10 Superman to Hollow Body 10 Kick ups/ Handstand walks 20 Kips 30 second L-sit (rings or parallets) Across the Floor (No Measure) Rebound Pull Ups (5 x 3-5 Reps Rest 90 Seconds ) 3 Pulls. Pull 1

River

Desert Sky Fitness – H.I.I.T. Warm Up 30 (No Measure) 25/20 KCal Row 2 Rounds 10 Sampson 10 Cradle Walk 10 Walking Deadlifts 10 HB to Supermans 10 Scap Pull ups 10 Scap Push Ups Across the Floor (No Measure) Metcon (Time) Five Rounds For Time: 200 Meter Run 15

Lake Day Eve

Desert Sky Fitness – H.I.I.T. Warm-up BOSU (No Measure) 2 rounds: 250m Row 10 Bosu Squats 10 Bosu Push Ups 10 GHD Back Extensions 10 Ball Exchange 10 Sec Rope Hold Gymnastics Tripod (No Measure) Practice tripod up against the wall or in the middle of the floor. A strong

Pick a Partner

Desert Sky Fitness – H.I.I.T. Warm-up Sweat It Up (No Measure) 3min Jump Rope 200m Run 2min Jump Rope 100m Sprint 1min Jump Rope 50m Sprint Then Across the Floor Technique Spend ten minutes working on split jerk form. – tight core – feet slightly turned out – small dip

Get a Goal Ya Lazy Bum

Desert Sky Fitness – H.I.I.T. Warm-up 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 Performance It’s goal work Wednesday. If you don’t have something you need to improve or work on,

Post Murph

Desert Sky Fitness – H.I.I.T. Warm-up Making Men (No Measure) 2 rounds: 5 Manmakers light weight 10 Thread the Needle 5 Strict HSPU 10 DB Lateral Raises 5 Upward to Downward Dog 10 Pilates Roll Ups Gymnastics Weighted Plank Hold Althlete will get into plank with their hands (not elbows)

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