Test In 6.4

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) Metcon (Time) One Partner Working at a Time, in Any

Test in 6.2

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) Bench Press (15 min to find 3 RM ) Metcon (Time) For Time: 21-15-9 Power Snatch (95/65) Ring Dips Toes

Test In 6.1

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) Deadlift (3 Rep Max ) 1-Mile Run (Time) Max Effort 1-Mile Run

Wishes

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) Turkish Get Up (EMOM20: 1 Rep Alt Arms ) First

Goodness

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) Goal Work (No Measure) Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons,

Earn It

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) Weightlifting 10 EMOM Bench Press and Ring Row (5×5) 10 Min EMOM Odd: 5 Bench Press Even: 6-8 Ring Row Metcon Partner DT

Basic Movement

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) EOMOM T2B & HSW (10 Min) Even Min Max T2B Odd Min Max Handstand WalkRecord

Who called the TAXI?

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 (AMRAP – Rounds and Reps) 20 Min AMRAP: 50 Double Unders 10 R leg deadlift (65/45) 15 V Ups 10 L Leg

Free Tree

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) Back Squat (5-4-3-3-3) Start at 65-70% and increase each round Metcon (3 Rounds for reps) 3 Rounds for Max

Populous

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) 5 Rounds For Time: 10 DB Thrusters (35/25) 10 Ring Rows 100

Monostructural

Desert Sky Fitness – H.I.I.T. Start athletes on different movements if needed. Warm Up 20 (No Measure) 2 Rounds 10 Burpees Bear Crawl 10 Air Squats Duck Walk 10 Hang Snatches (good form) Crab Walk Across the Floor (No Measure) 1000m Row (Time) Max Effort 1000m RowRest 2 Minutes 800m

Are We Friends Still?

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) HBR EMOM 10 (10 Min: Record total Reps ) Every Minute on the Minute: HBR

1776 ’18

Desert Sky Fitness – H.I.I.T. Gettin’ Warm (No Measure) -30 Jumping Jacks From end to end: – Spider lunge – High Knee’s – Sampson stretch – Butt Kicks – Bear Crawl 1776 (Time) In Teams of 3, complete 1776 reps of your choice. You may not, as a team, do

Eccentric

Desert Sky Fitness – H.I.I.T. Bear Complex Warm up (No Measure) Run 200 meters: 5 x bear complex PVC Run 200 meters: 5 X bear complex barbell Across the Floor (No Measure) Goal Work (No Measure) Metcon (Time) 6 Rounds For Time: 50 Meter Run 10 Sumo Stance Goblet Squat

Shoulder Chip

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) Overhead Squat (3-3-3 Every 3 Minutes @ 65-70%) Use this a a

Choices

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) Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# /

The Split

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: 30/21 Kcal Row 3 Rope Climbs 20/14 KCal Row 2 Rope Climbs 10/7

Tag

Desert Sky Fitness – H.I.I.T. 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 Goal Work (No Measure) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP: 20 Wall Ball Facing Burpees

B A N A N A S

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) Tempo OH Squat (2-2-2-2-2-2 Every 2 Min) 3 Second descent, 1 second hold, 1 Second hold at top. Metcon (Time)

Hot Shot 19, 18′

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) Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups

True Stick

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) Metcon (Time) Four Rounds For Time: 50′ Sled Push (180/120) 8 Four Point Box Jump Overs (24/20) 100M Farmer Carry (72/53) 5

Uptown

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) Bench Press (5-4-3-3-3) Metcon (Time) 7 Min AMRAP: 8 Right Arm Front

No Man’s Land

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 (AMRAP – Reps) 20 Min AMRAP Alt Partners Every 2 Min: 50 Meter Run 10 Russian

Payoff

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 Goal Work (No Measure) Metcon (Time) For Time: 30/20 Kcal Row 21 Hang C&J (95/65)