Gardner

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) Metcon (Time) 4 Rounds for Time: Right Side only 50 Meter Suitcase Carry (72/53)

Control

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)

Wing Person

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 HSPU & 30 sec Flutter Kicks (Alternating Every Minute ) Record each round

New Day, New WOD

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 Goal Work (No Measure) Metcon (4 Rounds for time) 4 Rounds, Each Round for Time: 100 Meter Run 14 OH Walking Lunge (115/80) 100

Theres and App for This?

Desert Sky Fitness – H.I.I.T. Warm Up 20 (No Measure) 400 Meter Run 2 Min Foam Roll 3 Rounds 10 KB Swings 10 Goblet Squats 10 Push Ups 10 Ring Rows Across the Floor (No Measure) Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP: 21/15 Kcal Row 21 Wall

Grapes

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) A:1: Deadlift (4 x 3 Rest 90 Seconds ) Pick a weight

True Blue

Desert Sky Fitness – H.I.I.T. Warm up 13 (No Measure) 2 Rounds Laps around rig 10 Air Squats 1/4 squat shuffle around rig (left lead) 10 Upward to Downward dog 1/4 squat Shuffle around rig (right lead) 10 Burpees Across the Floor (No Measure) OLY Skill (No Measure) A:1: 400m

In the Clear

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) Bench Press (5-3-3-2-2) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP: 5 Bar Facing Burpees 10 Push

Two Peas

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 (AMRAP – Reps) One Partner Working at a Time: 24 Min AMRAP: 200 Double Unders

One Foot in Front of the Other

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) Stroke Volume (Time) Six Rounds For Time: 10 SDHP (75/45) 10 Thrusters (75/45)

No Name

Desert Sky Fitness – H.I.I.T. Warm-up 3rds for Quality 20 Du’s 5 Burpees 10 Box Jumps 5 Inchworm to Pushup Weightlifting E2MOM- 10min Deadlift (5×4) Max HSW Metcon 5- 1 min Rounds of: 25 Air Squats Max Ground to OH (155/105) Rest 2 min between rounds

Wake up and wod

Desert Sky Fitness – H.I.I.T. Warm-up Warm up 2 (No Measure) 2 Rounds 10 Burpees 10 Air squats 10 Kips 10 Scorpions stretches 10 Iron Cross stretches Metcon Metcon (Time) 200m Farmer Carry (54/45) 50 DU 200m Waiter Carry (35/25) 50 DU 200m Med Ball Run (20/14) 50 DU 200m

TGIF

Desert Sky Fitness – H.I.I.T. Warm-up Speed Ladder Obstacle Course Warm Up (No Measure) Obstacle Course: Speed Ladder Lateral Jumps-Plank Walk to Wall- Traveling Donkey Kicks onto Wall-Inchworm Push Ups-Handstand sommersault-10 Tire Toe Taps-back to Speed Ladder Weightlifting Bench Press (6×3) Metcon Metcon (3 Rounds for reps) AMRAP 4: 27/21

Partner Up

Desert Sky Fitness – H.I.I.T. Warm-up 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) Metcon Metcon (Time) In Teams of 3: Continuous 200m Run 150 DB Single Arm Snatches (45/35)

Work that Muscle

Desert Sky Fitness – H.I.I.T. Warm-up Warm Up3 (No Measure) 400 Meter MB Indian Run 2 Rounds 10 Wall Balls 10 Scap Pull Ups 10 Inch Worms 10 Sampson Weightlifting French Press (5×5) Also known as skullcrusher. Goal Work (No Measure) Metcon Metcon (Time) 21-15-9 Pendlay Row (95/65) Grasshoppers

Row, Squat, Push

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 Gymnastics 10 EOMOM HSPU & 30 sec Flutter Kicks (5x max) Metcon Metcon (AMRAP – Rounds and

Assaulted

Announcements Happy Birthday Rick Darlington! Desert Sky Fitness – H.I.I.T. Warm-up 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 Weightlifting Power Clean, Squat Clean, Front Squat (5×3) Power clean, back

Come in, Do Work, Be Better

Desert Sky Fitness – H.I.I.T. Warm-up Warm Up Stations (No Measure) 3min Jump Rope Stations: V-sit Dyna Disc Ball to Ball Exchange Alternating Superman Peg Board Hold Ring hold/kip Goal Work (No Measure) Metcon Metcon (5 Rounds for reps) 500m row Max TTB Rest 2 minutes Repeat for total of

It’s Fri-Yay

Desert Sky Fitness – H.I.I.T. Warm-up 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 Metcon (3 Rounds for reps) 10 min AMRAP (65% 1RMs) 5 Power Cleans

Yay Partner Day

Desert Sky Fitness – H.I.I.T. Warm-up Sled Push Warm Up (No Measure) Sled push across gym. Every time you get to the weights, add some and sprint back to rope side of the gym. Every time you get to rope side, complete 10 pilates roll ups and 10 supermans. Add

August Will Be Cooler

Desert Sky Fitness – H.I.I.T. Warm-up Isometric Warm Up (No Measure) 400m Run 2-3 rounds 30sec stations: bottom of squat hold handstand hold peg board hold ring hold/kip Hollow body hold superman hold Weightlifting Heaving Snatch Balance (5×3) Goal Work (No Measure) Metcon Metcon (Time) 21-15-9 Calories on Rower Box

Bye July

Desert Sky Fitness – H.I.I.T. Warm-up Gettin’ Warm (No Measure) -30 Jumping Jacks From end to end: – Spider lunge – High Knee’s – Sampson stretch – Butt Kicks – Bear Crawl Gymnastics EOMOM Pull Ups & HSPU (5×10) Odd: 5-10 Pull ups Even: 5-10 HSPU ** Full range of

Build Up

Announcements Happy Birthday Quinn Garcia! Desert Sky Fitness – H.I.I.T. Warm-up Clean Warm Up (No Measure) 200m Run With Barbell: 10 Halting Deadlift 10 Halting Deadlift & Push ground away 5 Halting Deadlift, Push Ground Away, Fast Elbows Fast Drop Add some weight and Repeat one more round. Across the

Not Cherry Picked

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) Power Snatch (5 x 2 Every 90 Seconds ) Athletes should be given at least 10 minutes to work

New Wheels

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′ Suitcase Carry (72/53) 50′ Suitcase Carry (opposite arm) 12 Squat