WARM-UP

MOBILITY ROUND

10 SLOW Cat Cows

10 Alt Bird Dogs

10 Up Dog to Down Dog

10 SLOW Arm Haulers

10 Alt. Plank Calf Stretches*

*From the Plank fold one foot over the other and push into a Pike to try and get the heel to the floor. Spend :03-:05 in this stretch and then switch sides.

Into…

EMOM x 5 MINUTES (:40 ON/ :20 OFF)

MIN 1 – Arms Only Rowing

MIN 2 – Arms + Body Rowing

MIN 3 – Half Slide Rowing

MIN 4 – EZ Full Slide Rowing

MIN 5 – Mod Pace Rowing

Into..

1-2 ROUNDS (Time Permitting)

30 Single Unders

20 Alt. Shoulder Taps

5 Up-Downs

5 Burpees

WORKOUT (ALL)

ON A 28:00 RUNNING CLOCK…

5000/4500m Row

250 Double Unders*

Max Burpees in Time Remaining

*Option for 250 Jumping Jacks or 400

Single Unders

(Score is Total Burpees)

OPTIONAL COOL DOWN (ALL)

1-2 SETS FOR QUALITY

1:00 Walking Rest

10 Arm Haulers

10 Calf Raises on Elevated Surface w/:03 pause in Bottom

-Rest as Needed b/t Sets-

WARM-UP

1 ROUND

100m Run

6 Jefferson Curls

8/8 Single Leg RDLs

10 Tempo Ring Rows (:03 negative)

Into…

1 ROUND

100m Run

10 Good Mornings

10/10 Single Leg Glute Bridge-Ups

10 Kip Swings

Into…

1 ROUND

100m Run

20 Glute Bridge March

10 Empty BB Deadlift

2-3 Strict Pull-Ups OR False Grip Ring

Rows

STRENGTH (ALL) — 3-3-3-3 Deadlift

Deadlift for load:

#1:3reps

WORKOUT (PERFORMANCE)

10 ROUNDS FOR TIME

3 Deadlifts (315/205)

3 Ring Muscle-Ups

(Score is Time)

KG BB: (143/93)

WORKOUT (FITNESS)

10 ROUNDS FOR TIME

3 Deadlifts (205/145)

6 Pull-Ups

(Score is Time)

KG BB: (93/65)

OPTIONAL COOL DOWN (ALL)

EMOM × 9 MINUTES

MIN 1 – :25/:25 Moose Antlers

MIN 2 – :50 90-90 Alt. Hip Rotations

MIN 3 – :25/:25 Lying Internal + External Shoulder Rotations*

*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some

LIGHT weight.

WARM-UP

2 ROUNDS

20 Toe Touch Jumping Jacks

20 Alt. Mountain Climbers

20 Alt. Shoulder Taps

10 Alt. Step Ups

5 Air Squats + 5 Jumping Squats

into…

2 ROUNDS

6 Box Jumps

6 Sit-Ups

6 Push-Ups

6 Hang Muscle Clean

6 OH Press*

*2nd Round perform from behind the neck

WORKOUT (PERFORMANCE)

AMRAP × 25 MINUTES

9 Back Squats (155/105)

15 Push-Ups

21 Box Jumps (24/20)

27 Sit-Ups

(Score is Rounds + Reps)

KG BB: (70/47.5)

WORKOUT (FITNESS)

AMRAP × 25 MINUTES

9 Back Squats (115/75)

12 Push-Ups or Knee Push-Ups

15 Box Jumps (20)

21 Sit-Ups

(Score is Rounds + Reps)

KG BB: (52.5/35)

OPTIONAL COOL DOWN (ALL)

2 SETS FOR QUALITY

10 SLOW Alt. Scorpions

1:00 Olympic Wall Stretch :45/:45 Piked Calf Stretch

-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)

WARM-UP

GENERAL WARM-UP

10 Toe Touch Jumping Jacks

10 Groiner + Twists

10 Lunge + Twist

10 PVC Pass Throughs

10 PVC Snatch Deadlifts

5 Squats + 5 Jumping Squats + 5 PVC

OHS

Into…

SPECIFIC WARM-UP

10 Step-Overs

8 Jump Tucks

6 Box Jump-Overs

10 Scap Pull-Ups

8 Slow Kips

6 Small Kip Swings

STRENGTH (ALL) — 5×1 Snatch

Snatch for load:

#1 1 rep

#2 1 rep

#3 1 rep

#4 1 rep

#5 1 rep

WORKOUT (PERFORMANCE)

EVERY 2:00 × 6 SETS

4 Power Snatches (135/95)

6 Chest to Bars

8 Box Jump Overs (24/20)

-Rest w/ Time Remaining-

(Score is Slowest Set)

KG BB: (60/42.5)

WORKOUT (FITNESS)

EVERY 2:00 × 6 SETS

4 Power Snatches (95/65)

6 Jumping Pull-Ups

8 Box Jump Overs (20)

-Rest w/ Time Remaining-

(Score is Slowest Set)

KG BB: (42.5/30)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

5 As + Ts + Ys* w/LIGHT Weight

10/10 Single Leg Glute Bridge-Ups

1:00 Rebound Pose

*1 Rep = A + T+Y

-Rest as Needed b/t Sets-

WARM-UP

2 ROUNDS

200/150m Row (RPE 5-6)

5 Inch Worm + Push-Up

10 Alt. Groiners

5 Cat Cows

Into…

2 ROUNDS

200/150m Row (RPE 7-8)

5 Slinkies*

20 Alt. Mountain Climbers

10 Alt. Hip 90-90s

*Touch your toes and walk your hands out, as you would for an Inch Worm. When you reach the Plank position, jump your feet to your hands, as you would for an Up-Down/Burpee. Stand up and repeat the process.

WORKOUT (ALL)

EMOM × 24 MINUTES

MIN 1&2 – 500/400m Row

MIN 3 – Max Burpees to Target*

MIN 4 – Rest

*Target is ideally 6″ above standing reach.

(Score is Lowest Burpees)

COOL DOWN (ALL)

ON A 6:00 RUNNING CLOCK…

Foam Roll Upper Back & Shoulders

WARM-UP

1-2 MOBILITY/ACTIVATION ROUNDS*

10 Alt. 90-90 Hip Rotations

10/10 Single Leg Glute Bridge-Ups

10 Glute Bridge-Ups

10 Calf Raises

10 Tib Raises

*Option to incorporate banded monster walks for more posterior chain activation.

Into…

AMRAP x 5 MINUTES

5 Plate Air Squats*

25 Single Unders

5 Heels Elevated Squats**

25 Tall Jump Single Unders

*Press the plate out in front as hips go back and down into a full squat. As you stand tall, pull the plate back into the chest.

**Place heels on a 10 or 15# plate (more of a narrow stance) and perform air squats.

STRENGTH (ALL)

5×3

1+1/2 Back Squat

*Use the same Moderate weight for all

sets. 1 Rep = Full Squat Down + Stand-Up

to Halfway + Squat Back Down + Stand.

(Score is Weight)

WORKOUT (PERFORMANCE)

7 ROUNDS FOR TIME

10 Back Squats (95/65)

35 Double Unders

(Score is Time)

KG BB: (42.5/30)

WORKOUT (FITNESS)

7 ROUNDS FOR TIME

10 Back Squats (65/45)

70 Single Unders

(Score is Time)

KG BB: (30/20)

OPTIONAL COOL DOWN (ALL)

EMOM × 9 MINUTES

MIN 1 – :45 Alt. Groiners

MIN 2 – :45 Alt. 90-90 Hip Rotations

MIN 3 – :45 Cat/Cows

WARM-UP

2 SETS

6 Kang Squats

6 Scap Pull-Ups

6 Strict Hanging Knee Raises

100m Run

Into…

2 SETS

8 Banded Pull Aparts

16 Banded Bicep Curls

8 Banded Lat Pulldowns

100m Run

WORKOUT (PERFORMANCE)

AMRAP × 18 MINUTES

400m Run

15 Toes to Bar

2 Rope Climbs

(Score is Rounds + Reps)

WORKOUT (FITNESS)

AMRAP × 18 MINUTES

400m Run

15 Toes to Something

6 Strict Pull-Ups

(Score is Rounds + Reps)

FINISHER (ALL)

2-3 SETS

10/10 Single Arm Supported DB Row

12-15 DB Bent Over Reverse Flyes

-Rest As Needed b/t Sets-

WARM-UP

1 ROUND

10 Good Mornings

10 Air Squats

10 Jumping Air Squats

10 Piked Shoulder Taps

10 Push Ups

into…

2 ROUNDS

8 BB Deadlifts

8 Hang Muscle Clean

8 Strict Press

8 Alt. Elbow Punches

8 Front Squat

STRENGTH (ALL) — 5×1 Clean & Jerk

Clean & Jerk for load:

#1 1 rep

#2 1 rep

#3 1 rep

#4 1 rep

#5 1 rep

“DT (PERFORMANCE)”

5 ROUNDS FOR TIME

12 Deadlifts (155/105)

9 Hang Power Cleans

6 Shoulder to Overhead

(Score is Time)

KG BB: (70/47.5)

“DT (FITNESS)”

5 ROUNDS FOR TIME

12 Deadlifts (115/75)

9 Hang Power Cleans

6 Shoulder to Overhead

(Score is Time)

KG BB: (52.5/35)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

10 SLOW PVC Pass Thrus

5/5 Moose Antlers

10/10 Single Arm Banded Upright Row

-Rest as Needed b/t Sets-