Friday 8/7/2020

HF30 WORKOUT 
FULL-BODY SPRINT

EMOM x 8 MINUTES
MIN 1 – 15 Weighted Sit-ups
MIN 2 – :50 Cardio Choice *Light Pace*

-1:00 Rest-

EMOM x 6 MINUTES
MIN 1 – 8 DB Renegade Row
MIN 2 – :50 Cardio Choice *Moderate Pace*

-1:00 Rest-

EMOM x 4 MINUTES
MIN 1 – 20 Glute Bridge Floor Press
MIN 2 – :50 Cardio Choice *Sprint Pace*

(No Measure)

FINISHER
EMOM x 6 MINUTES
MIN 1 – Glute Bridge Ups
MIN 2 – :30 Side Plank (R) / :30 Side Plank (L)

Wednesday 8/5/2020

Come join us in celebrating

the life of FOS Mario Hernandez

during our annual Black Rhino WOD!

“Black Rhino”

For Time:

155m Yoke Carry (Body Weight)

-24 Hand Stand Push Ups

-24 Kettlebell Snatches (53/35)

-24 Wallballs (20/14)

-24 Pistols

-24 Pull-Ups

-24 Burpees

-24 Deadlifts (Body Weight)

-24 Dips

-24 Box Jump Overs (24/20)

-24 Overhead Kettlebell Lunges (53/35)

155m Yoke Carry (Body Weight)

Monday 8/3/2020

HF30 WORKOUT 

4 SETS FOR MAX REPS
1:30 – Mt. Climber + Jump Over DBs*
1:30 – Alt. DB Hang Squat Clean
1:30 – Sumo Deadlifts

-1:30 Rest b/t Sets-

1 Rep = Mt. Climber L + Mt. Climber R + Jump Over DB

(Score is Reps)

FINISHER
5 SETS (:20 on/:10 off)
MVMT 1 – V-ups
MVMT 2 – Hollow Hold

Friday 07/31/2020

HF30 WORKOUT 

8 ROUNDS EACH, :20 ON / :10 OFF
TABATA 1 – DB Push Press
TABATA 2 – DB Reverse Lunges
TABATA 3 – Hollow Body Flutter Kicks

-1:00 Rest b/t Tabatas-

(Score is Reps)

FINISHER 
1 SETS
1:15 Tall Plank Hold
-:15 Rest-
1:15 Side Plank (R)
-:15 Rest-
1:15 Side Plank (L)
-:15 Rest-
1:15 Plank Rotations

Wednesday 07/29/2020

HF30 WORKOUT 

4 SETS FOR MAX REPS
1:30 – Burpees Over DB
1:30 – DB Slides
1:30 – Single DB Up-Down + Overhead*

-1:30 Rest b/t Sets-

*1 Rep = DB Up-Down on one-side then DB to Overhead. Switch arms every rep.

(Score is Reps)

FINISHER

3 SETS
:30 DB Hammer Curls   
:30 Alt. DB High Pulls
:30 DBL DB Overhead Hold
:30 Rest