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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 Performance Goal work snitches! Get a goal and work on it. 2018 is almost over, what fitness

Focus

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

Veterans Day

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 Metcon (AMRAP – Rounds and Reps) 11 minute AMRAP 100-meter sprint 11 sit-ups 11 air squats 100-meter sprint 22 sit-ups 22 air squats 100-meter sprint 33

Top Throttle

Desert Sky Fitness – H.I.I.T. General Squat Warm-Up (No Measure) 3 min Row 2X: 10 walking sampson 10 side lunges per side 10 lunge w/ elbow to arch 10 x 3 second squats Across the Floor (No Measure) Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats,

Grapevine

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) A:1: Push Press (4 x 4 Rest 60 Seconds ) Rest 60 seconds and then

Piggy Back

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) Alternating Every 30 Seconds With a Partner: 60/50/40 Kcal Bike or Row 60

Quickly

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) Goal Work (No Measure) Metcon (Time) For Time: 9 Squat Cleans (135/95) 3 Burpees 50

Long Distances

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: 800 Meter Run Buy In 4 Rounds : 15 Knees to Elbow 7

Large Loads

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) Deadlift (4 x 3 Every 2 Mintues (concentric only) ) Warm up to a weight that

Thrown In

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) Thruster (2 RM Thruster (15 Minutes) ) Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30

Bricker Brack

Desert Sky Fitness – H.I.I.T. Warm up 12 (No Measure) 3 rounds 50 Meter Run 5 Snatches PVC or Barbell 10 Sampson 5 Thrusters 10 Kips Across the Floor (No Measure) Metcon (Time) 5 Rounds For Time: 400 Meter Run 15 Box Jumps (24/20) 15 Russian KB Swings (72/53)

The Month of the Turkey

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) Metcon (Time) One Partner Working at a Time: 100 Kcal Row 70 Pull Ups 100 Ball Balls

18′ Halloween

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) GHOUL WORK (No Measure) 15 Minutes to get your tricks or treats on. Halloween ’18 (Time) 10-8-6-4-2 For Time: Right Side

All Ears

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) Push Press (5 x 5 90 Seconds Rest @ 75% or Greater) Metcon (AMRAP – Rounds and Reps)

Splitz

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) Bulgarian Split Squat (4 x 8, 90 Seconds Rest ) Rear foot on 20-24″ box.

Kreeper

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) Sled Push 30′ x 5 Every 2 Minutes (5 X 30′ )

Trouble Double

Desert Sky Fitness – H.I.I.T. General Squat Warm-Up (No Measure) 3 min Row 2X: 10 walking sampson 10 side lunges per side 10 lunge w/ elbow to arch 10 x 3 second squats Across the Floor (No Measure) Box Squat (2×3 @ 75-85% 2×2 @ 80-90% 2×1 @ Max )

Jacks

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) Partner Fight Gone Bad (AMRAP – Reps) 4 Rounds: With a Partner Alternating Each Minute: 1 minute

5 of a Kind

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 Goal Work (No Measure) Metcon (Time) 3 Rounds for time: 12 Thrusters (45/35) 12 OH Walking Lunges (45/35) 12 Muscle

Cry Like a Baby

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) Metcon (AMRAP – Rounds and Reps) 22 Minute AMRAP: 21/15 Kcal Row 15 Pull ups 30

Walking Dead

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 (3-3-3-3-3 Starting at 80% Increase to 3RM ) Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP:

Gooser

Desert Sky Fitness – H.I.I.T. Warm Up 26 (No Measure) 2 Min Row 2 Rounds 15 Leg Swings Each Side 10 Hip Bridges 10 Sit Ups 10 Spider Lunges 25′ Bear Crawl Across the Floor (No Measure) Metcon (Time) For Time: 800 Meter Run 15 Power Cleans (95/65) 15 Front

Mesa

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) 14 Minute AMRAP: 40 Double Unders 20 Air Squats 12 Ring Push Ups 8 Chest To Bar 5 EMOM Hollow Body

Partner Input

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)

Tripped

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) 16 Min AMRAP: 16 Back Rack Lunges (95/65) 12 V Ups