Reach

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) Daily Squat Mobility (No Measure) Work with a trainer Identify the mobility you would like to do

Big Strides

Desert Sky Fitness – H.I.I.T. 400 meter run (No Measure) Across the Floor (No Measure) Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press

A Bigger Pain Cave

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) Back Squat (5-3-2-1-2-3-5 Every 2 Minutes ) 5 @ 75% 3 @ 82%

Test in 7.6

Desert Sky Fitness – H.I.I.T. Warm up 12 (No Measure) 2 Rounds 10 Snatches with Barbell 10 Med Ball Cleans 10 Iron Cross 10 Scorpions Across the Floor (No Measure) Metcon (Time) 5 Rounds For Time: 400 Meter Run 15 V-Ups 10 Clusters (135/95) Rx + (165/115)

Test in 7.5

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 (Time) 5 Rounds For Time: 100 Meter Run 10 Front Rack Lunges (75/45) 100 Meter Run 10 SDHP

Test in 7.4

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)

Test in 7.2

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) Snatch (Establish 1 RM ) Metcon (Time) For Time: 40/30 Kcal Row 30 Wall Balls 20 Pull

Test in 7.1

Desert Sky Fitness – H.I.I.T. Today begins a 12 week cycle. Our goal will be to improve all domains of fitness while focusing on increasing strength in the back squat and olympic lifts. As always if you have request or input, pass it on to a trainer… We are always

Benchmark Prep

Desert Sky Fitness – H.I.I.T. 500 meter Row (No Measure) Across the Floor (No Measure) OLY Skill (No Measure) Squat Clean and Jerk (For Quality 5 x 3 @ 60%) For Quality first! Increase only as form permits. Metcon (4 Rounds for time) 4 Rounds Each For Time, Every 3

Above the Mark

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) Handstand Walk (Max Feet ) Metcon (Time) For Time: 50/35 Kcal Row

Community

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) With a Partner for Time: (one partner working

What is Your Goal?

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) Metcon (AMRAP – Rounds and Reps) AMRAP 12: 12 Snatches (75/45) 12 Box Jump Overs (24/20) 12 Thrusters (75/45) 12

The First of Many

Desert Sky Fitness – H.I.I.T. 500 meter Row (No Measure) Barbell Warm Up 2 (No Measure) 3 Rounds: 7 Wall Balls 7 Deadlifts 5 Hang Cleans 3 Split Jerks Front Squat (3 x 5 Starting at 75% and increasing ) Metcon (Time) Five Rounds for Time: 25 Double Unders 10

Out With a Bang!

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) 1776 (Time) In Teams of 3, complete 1776 reps of your choice. You may not,

To Set Goals

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) Num Nums (Time) For time: 400 Meter Run 21 Wall Balls (20/14 @ 10/9)

Marking the Bench

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) Squat Clean (15 min to Establish 1RM) Dynamic Lifter (Time) 1 Squat Clean 90% 250 Meter Row 30 Double Unders 3 Squat Clean

Tis the Season

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) Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps

364 Days

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) Goal Work (No Measure) Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53#

Christmas Eve 18′

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) Everyday Warrior 2017 Event 1 (AMRAP – Reps) 15 Minute AMRAP RX: 60 Calories on the

The Picked Cherry

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) Overhead Squat (5 x 3 for Weight ) Karen (Time) For Time: 150 Wall-Ball Shots,

And All the Parties We’ve Had!

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. OLY Skill (No Measure) The Stavi (Weight) Snatch

The Family We’ve Made

Desert Sky Fitness – H.I.I.T. Partner Med Balls (No Measure) 2 Rounds with a partner and one med ball: 20 alternating med ball burpees 20 wall ball passess 20 wall ball sit up passes Across the Floor (No Measure) EMOM 10min (Record total reps ) 3-5 Pull ups/ C2B 3-5

The Things We Have Done!

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) Goal Work (No Measure) Bear It (Time) 3 Rounds for Time: 400 Meter Run 5 Bear Complexes (95/65)

The Places We’ve Been!

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) Bench Press (5-3-3-2-2) Oh WOW (Time) For Time: 200 Meter Run 21-15-9 Hand Release Push

12 Days of Christmas ’18

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) 12 Days of Christmas (Time) For Time 1 Squat Clean Thruster (95/65) 2 HSPU 3