Rely on Relay

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) Positional Deadlift (5×5 10 Second DL @30-40%, 2Min Rest) At a light to moderate weight,

Jester

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) Goal Work (No Measure) Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 3-6-9-12-15..ect Four

The Wrong Side

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) Paused Back Squat (5 x 5 @ 75% or >. 2 Min Rest ) 3

Exit Plan

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) A: Bench Press (5 x 5 @ 80% Rest 1 Minute) B: Chest-To-Bar Pull-ups (5 x Max Pull Ups Rest 2 Minutes

Take Me To…

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) Havana (AMRAP – Rounds and Reps) Complete as many rounds as possible in 25 minutes of: 150 double-unders

Making Stuff Up

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 Overhead warm up (No Measure) With PVC 20 pass throughs hands forward 20 around the body (each direction) 20 pass throughs hands backward 30

Share the Load

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) Metcon (AMRAP – Rounds and Reps) One Partner Working at aTime 14 Minute AMRAP: 50

The Dragon

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 (4 Rounds for reps) 4 Rounds Each For Reps: 1Min

Flight

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 Across the Floor (No Measure) Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP: 400 Meter Run 10 L- Pull Ups 10 Deadlifts

Hot Plate

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 (Weight) Death By 2 x Bear Complex: Every minute complete two bear complexes and then

Trifecta of Pain

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 A: Hanging Windshield Wipers (4 x Max Reps, Rest 60 seconds) Hanging from bar in

Snail Squats

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 Tempo Back Squat (5 x 5 @ 75% Rest 2 Minutes ) 3 seconds down, 2 second

Earn Your Results

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) SDHP Skill (No Measure) Progression for SDHP Metcon (Time) With A Partner for Time: 2

I=R

Announcements Happy Birthday Eloisa Alcaida! 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. Negative Pull-ups (5

Trick Shots

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 Goal Work (No Measure) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP: 9 Ring Dips 9 Ring Rows 5 Snatches (105/75)

Main Train

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 Hip Bridge & Ring Plank (4 x 8 Resting 60 Seconds between) 4 Rounds Hip Bridge 6-8 Reps

15 Minutes of Pain

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) Goal Work (No Measure) Metcon (AMRAP – Rounds and Reps) AMRAP 15:

Hello There

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) Back Squat (5-5-5 Rest 2-3 Minutes ) Warm up Sets: 10 w/ Empty barbell 5 @ 50% 5 @

Give Me a Break

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) OLY Skill (No Measure) Back to the Basics with PVC: Grip, Stance and Starting Postion

Brink

Desert Sky Fitness – H.I.I.T. 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) Across the Floor (No Measure) Sumo Deadlift (3-3-3-3-3-3-3 Rest 2-3 min) Increase weight as form allows. Record

Push the Jerk

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) Push Jerk (3-3-3-3-3-3-3 ) Rest 2-3 min as needed. Start around 75% and work towards

Easter ’18

Announcements Happy Birthday Gary Lasham! 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) Easter ’18 (Time) 33 Min Clock 14 Rounds 39 Double Unders 1

Test In 5.5

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) Death By 70% Back Squat (Death by 70% BW Back Squat. )

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 5.6

Announcements Happy Birthday Scott Huard! 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) For Time: 800 Meter Run w/ Vest