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)
HF30 PUSH x PULL WORKOUT
7 SETS
AMRAP x 2 MINUTES
5 Up-Downs
10 DB Push Press
20 Double Unders
-:30 Rest b/t Sets-
*Pick-up where you left off
(Score is Rounds + Reps)
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)
HF30 PUSH x PULL WORKOUT
ON A 2:00 RUNNING CLOCK…
Max Cardio Choice
Into…
AMRAP x 12 MINUTES
15 Single DB Goblet Swings
15 Up-Downs
15 Sit-ups
Into…
ON A 2:00 RUNNING CLOCK…
Max Cardio Choice
(Score is Rounds + Reps)
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
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
HF30 WORKOUT
EVERY 2:30 FOR 6 SETS
20 Alt. DB Hang Snatch
15 DB Goblet Squats
(Score is Each Set for Time)
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
HF30 WORKOUT
AMRAP x 15 MINUTES
8 SA DB Power Cleans (R)
8 SA DB Push Jerks (R)
8 Single DB Alt. FR Lunge (R)
50 Mountain Climbers
8 SA DB Power Cleans (L)
8 SA DB Push Jerks (L)
8 Single DB Alt. FR Lunge (L)
(Score is Rounds + Reps)
HF30 WORKOUT
3 SETS
ON A 5:00 RUNNING CLOCK…
1:00 Cardio Choice
15 DB Chest Flies
15 DB Sumo Deadlift High Pulls
50 Double Unders
(Score is Each Set for Time)
FINISHER
AMRAP x 5 MINUTES
2-4-6 and so on…
Sit-ups
DB Heel Taps