HF30
FULL-BODY STRENGTH
5 SETS ON A 10:00 CLOCK…
16 Glute Bridge Floor Press
16 Weighted Glute Bridges
(Score is Weight)
FULL-BODY WORKOUT
5 SETS FOR MAX REPS
1:00 Push-Ups
1:00 Burpees
1:00 Alt Reverse Lunges
– Rest 1:00 –
(Score is Reps)
FINISHER
FOR QUALITY
Max Time in Any Style Plank for 5:00
HF30
FULL-BODY STRENGTH
5 SETS ON A 10:00 CLOCK…
20 Single DB Glute Bridge Floor Press
20 Single DB Bent Over Rows
(Score is Weight)
FULL-BODY SPRINT WORKOUT
TABATA, 8 SETS EACH (:20 ON / :10 OFF)
TABATA 1 – Alt Sit-Thrus
TABATA 2 – Sit-Ups
TABATA 3 – Single DB Ground to Overhead
TABATA 4 – Cardio Choice
-Rest 1:00 b/t Tabatas-
(Score is Reps)
FINISHER
1 SET
:45 Plank
-:15 Rest-
:45 Side Plank (R)
-:15 Rest-
:45 Side Plank (L)
-:15 Rest-
:45 Plank
-:15 Rest-
1:00 Hollow Hold
HF30
PUSH x PULL STRENGTH
EVERY 3:00 x 4 SETS
10 DB Push Press
12 DB Deadlifts
20 DB Russian Twists
(Score is Weight)
PUSH x PULL WORKOUT
EMOM x 15 MINUTES
MIN 1 – :45 Alt DB Hang Snatch
MIN 2 – :45 Burpees
MIN 3 – :45 Plank
(Score is Reps)
HF30
BODYWEIGHT PUMP
EMOM x 9 MINUTES
MIN 1 – 10 Diamond Push-Ups
MIN 2 – 20 Crossbody Mountain Climbers
MIN 3 – 10 Squat Rotations
(No Measure)
FULL-BODY SWEAT WORKOUT
ON A 2:00 CLOCK
Max Cardio Choice*
Into…
AMRAP x 15 MINUTES
10 Plank Rotations
20 Tuck-Ups
30 Box Step Ups
Into…
ON A 2:00 CLOCK
Max Cardio Choice
*Same Cardio Choice for both
(Score is Rounds + Reps)
FINISHER
“TABATA”
4 SETS (:20 on/ :10 off)
MOVT 1 – Deadbugs
MOVT 2 – Supermans
HF30
PUSH x PULL STRENGTH
4 SETS ON A 12:00 CLOCK…
10/10 Single Arm DB Strict Press
10/10 Single Arm DB Upright Row
14 DB Slides
(Score is Weight)
PUSH x PULL WORKOUT
3 SETS FOR MAX REPS
1:30 Max Alt Single DB Up Down + Devil’s Press
-Rest :30-
1:30 Max Single DB Front Rack Lunges
-Rest :30-
1:30 Max Mountain Climbers
-Rest :30-
1:30 Alt Sit-Thrus
-Rest :30-
(Score is Reps)
HF30
FULL-BODY STRENGTH
AMRAP x 10 MINUTES
12 DB Hang Power Cleans
10 DB Push Jerks
8 DB Front Squats
(Score is Weight)
FULL-BODY WORKOUT
EMOM x 9 MINUTES
MIN 1 – :45 Alt DB Hang Clean to Press
MIN 2.- :45 Squat Jumps
MIN 3 – :45 Double Unders
-Rest 1:00-
EMOM x 9 MINUTES
MIN 1 – :45 Alt DB Hang Clean to Press
MIN 2 – :45 Squat Jumps
MIN 3 – :45 Double Unders
(Score is Reps)
FINISHER
5 SETS (:20 ON/:10 OFF)
MVMT 1 – Single DB Bicep Curls
MVMT 2 – Single DB OH Tricep Ext
HF30
FULL-BODY STRENGTH
EMOM x 10 MINUTES
MIN 1 – :25 Single DB Strict Press / :25 OH Hold
MIN 2 – :50 DB Flutter Kicks
(Score is Weight)
FULL-BODY SPRINT WORKOUT
EMOM x 4 MINUTES
30 Double Unders + Max Plank Rotations
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 – :25 / :25 Single Arm DB Push Press (R/L)
MIN 2 – :45 Cardio (Hard)
-Rest 1:00-
EMOM x 8 MINUTES
MIN 1 – :50 Single DB Push Jerks
MIN 2 – :30 Cardio (Max Effort)
(No Measure)
FINISHER
3 SETS
15 Lying DB Tricep Extensions
15 Supermans
-Rest as needed b/t sets-
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
BODYWEIGHT PUMP
AMRAP x 4 MINUTES
10 Tuck-Ups
20 Pike Shoulder Taps
30 Single Unders
-Rest 1:00-
AMRAP x 4 MINUTES
10 Supermans
20 Pike Shoulder Taps
30 Single Unders
(Score is Rounds + Reps)
FULL-BODY SWEAT WORKOUT
AMRAP x 12 MINUTES
1:00 Cardio Choice
30 Russian Twists
10 Burpee + Side Shuffle
30 Jumping Lunges
-Rest 2:00-
AMRAP x 8 MINUTES
1:00 Cardio Choice
20 Russian Twists
10 Burpee + Side Shuffle
20 Jumping Lunges
(Score is Rounds + Reps)
FINISHER
EMOM x 5 MINUTES
30 Russian Twists + Max Tuck Hold
(No Measure)
HF30
PUSH x PULL STRENGTH
E2MOM x 12 MINUTES
10/10 Single DB Suitcase Deadlift
15 Single DB Floor Press
(Score is Weight)
PUSH x PULL WORKOUT
EVERY 3:00 x 5 SETS
16 Single DB Push Press
16 Alt Hang Power Clean
16 Weighted Sit-Ups
(Score is Weight)