PUSH x PULL STRENGTH
4 SETS ON A 12:00 CLOCK…
8/8 Single Arm DB Bent Over Row w/ Twist* 8/8 Single Arm DB Arnold Press
*As the DB comes up to torso, athlete rotates torso toward DB. (Score is Weight)
PUSH x PULL WORKOUT
EMOM x 16 MINUTES
MIN 1 – :45 Single DB Swings MIN 2 – :45 Supermans
MIN 3 – :45 Cardio Choice MIN 4 – :45 Weighted Sit-Up
(Score is Weight)
FULL-BODY STRENGTH
E2MOM x 10 MINUTES
10 Sumo Deadlift Curl to Press 16 DB Slides
(Score is Weight)
FULL-BODY WORKOUT
AMRAP x 6 MINUTES
12 Goblet Alt Reverse Lunges 10 Single DB Up-Downs*
8 Single DB Push Press**
-Rest 1:00-
AMRAP x 6 MINUTES
12 Goblet Alt Reverse Lunges 10 Single DB Up-Downs
8 Single DB Push Press
*Alternate DB in hands every rep **Hold DB across chest
(Score is Rounds + Reps)
FINISHER
AMRAP x 5 MINUTES 2-4-6 and so on… Sit-ups
DB Heel Taps
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)
PUSH x PULL STRENGTH
5 SETS ON A 15:00 CLOCK… 12 DB Seesaw Floor Press
12 DB Seesaw Bent Over Row 12 Shoulder Taps
(Score is Weight)
PUSH x PULL WORKOUT
EMOM x 16 MINUTES
MIN 1 – :45 Max Alt Reverse DB Suitcase Lunges MIN 2 – :45 Max Renegade Row MIN3-:45MaxDBG2OH
MIN 4 – :45 Crossbody Mountain Climbers
(Score is Weight)
BODYWEIGHT PUMP
AMRAP x 7 MINUTES 15 Glute Bridges
12 Supermans
10 Tuck Jumps
(Score is Rounds + Reps)
FULL-BODY SWEAT WORKOUT
3 SETS
1:00 – DB Power Cleans 2:00 – Burpees
3:00 – Cardio Choice*
*Increase Cardio Pace Every Minute… Min 1 – EZ
Min 2 – Moderate
Min3-Hard
-Rest 1:00 b/t Sets- (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
PUSH x PULL STRENGTH
EVERY 3:00 x 4 SETS
10 Deficit Push-Up
8 Seesaw Upright Rows
6 DB Lunge + Lunge + Thruster*
*1 Rep = Lunge (R) + Lunge (L) + Thruster (Score is Weight)
PUSH x PULL WORKOUT
EMOM x 8 MINUTES
MIN 1 – :45 Max Box Step-Ups MIN 2 – :45 Max DB High Pulls
Into…
EMOM x 8 MINUTES
MIN 1 – :45 Max Air Squats
MIN 2 – :45 Max DB Sumo Deadlift High Pull
(Score is Total Reps)
FULL-BODY STRENGTH
4 SETS FOR MAX REPS
1:00 – Single DB Russian Swing 1:00 – Slow Deadbugs
1:00 – Up-Downs
(Score is Reps)
FULL-BODY WORKOUT
AMRAP x 14 MINUTES
30 DB Alt. Hang Power Snatch 15 Tuck-ups
15 Up-Down Devil Press*
*1 Rep = Up-Down + DBL DB G2OH (Score is Rounds + Reps)
FINISHER
5 SETS (:20 ON/:10 OFF)
MVMT 1 – DB Shrugs MVMT 2 – DB Calf Raises
FULL-BODY STRENGTH
4 SETS ON A 12:00 CLOCK… 10 DB Manmakers
20 Tuck-Ups
-Rest as Needed b/t Sets-
(No Measure)
FULL-BODY SPRINT WORKOUT
“TABATA”
8 SETS EACH (:20 ON/:10 OFF)
TABATA 1 – Cardio Choice
TABATA 2 – Single Arm DB Hang Power Clean* TABATA 3 – Single Arm DB Push Jerk* TABATA 4 – Weighted Sit-Ups
-Rest 1:00 b/t Tabatas-
*Alternate arms each working interval
(Score is Reps)
FINISHER
3 SETS
15 Lying DB Tricep Extensions 15 Supermans
-Rest as needed b/t sets-
PUSH x PULL STRENGTH
4 SETS FOR MAX REPS
1:00 Super Slow DB Deficit Push-Ups*
:30 Single Arm Upright Row (R) / :30 Single Arm Upright Row (L)
-Rest :30 b/t Sets-
*Slow on the way up and the way down (Score is Weight)
PUSH x PULL WORKOUT
AMRAP x 7 MINUTES
10 Burpees
8 DBL DB Deadlift
6 Single DB Goblet Squats
-Rest 1:00-
AMRAP x 7 MINUTES 10 Burpees
8 DBL DB Deadlift
6 Single DB Push Press
(Score is Rounds + Reps)
BODYWEIGHT PUMP
EMOM x 6 MINUTES
16 DB Taps + Max Mountain Climbers
(Score is Reps)
FULL-BODY SWEAT WORKOUT
EVERY 3:00 x 7 SETS 1:00 Cardio Choice 15 Single DB G2OH 30 DB Toe Taps
(Score is Each Set for Time)
FINISHER
5 SETS (:20 ON/ :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Seesaw Upright Rows