200 Meter Weighted Run
30 Toes to Bar
30 Alternating Dumbbell Power Snatches 
600 Meter Run
20 Toes to Bar
20 Alternating Dumbbell Power Snatches 
200 Meter Weighted Run
10 Toes to Bar
10 Alternating Dumbbell Power Snatches 

Part 1 
Tempo Back Squats 
3 sets of 5 Reps 
Tempo: 32X0 

Then,
Back Squats 
5-3-1-1-1-1 
*Building to Heavy Single 

Part 2
“Partner Relay”
For Time: 
10-9-8-7...2-1
Back Squat (155/105)
-50 Meter Sprint After Each Set 

(2 Minutes Work/ 1 Minute Rest) 

Station #1: 10 Calorie Row
-Max Burpees Over Rower in Remaining Time 

Station #2: 16 Hand to Hand Swings 
-Max Wall Walks in Remaining Time 

Station #3: 200 Meter Run 
-Max Tire Flips in Remaining Time 

Station #4: 30 Medicine Ball Sit-Ups 
-Max Sprawls in Remaining Time 

It's another Surprise Saturday with a great workout in store for you today.  Have a great weekend HEWman's!

(16 x 15 Second Rounds)
3 Deadlifts
4 Pistol Squats
5 Plyo Push-Ups
6 Goblet Lunges
7 Hollow Rocks

*1 Minute rest between stations 

“Partner Workout”
2 Rounds or 25 minutes 
40 Ring Rows 
Resting Partner: Squat Hold 

400 Meter Row
Resting Partner: Double KB Hold 

40 Medicine Ball Sit-Ups 

400 Meter Run 
(4x100m Sprint Relay) 

40 Rollouts 
Resting Partner: Wall Sit 

10 minutes
Odd Minutes: Max Wall Ball Shots 
Even Minutes: Max Box Jumps 

Rest 4 Minutes 

10 Minutes
Odd Minutes: Max Dumbbell Hang Power Snatches
Even Minutes: Max Overhead Plate Lunges 

2 Man Makers (45/25 pounds)
12 Weighted Ring Dips
2 Rope Climbs
24 Kettlebell Figure Eight Uppercuts (53/35 pounds) 

“Partner Double Gideon” 
42-30-18
Power Clean
Push Press 
Overhead Squat 

“Partner Double Lucifer” 
42-30-18 
Thrusters 
Burpees 

It's another Surprise Saturday with a great workout in store for you today.  Have a great weekend HEWman's!

Teams Of 3
As Many Rounds As Possible in 25 minutes:
100 Burpees Over Partner
80 Pull-ups
60 Weighted Box Step Ups (45/25 pounds) 
40 Deadlifts (225/155 pounds)

*One Partner is always running 200 meters 

Part 1
Every Minute on the Minute 
(10 minutes) 
1 Hang Power Clean
2 Front Squats
1 Push Jerk 

Part 2
2 Rounds For Time: 
50 Double Unders 
21 Push Jerks
50 Double Unders 
15 Front Squats 
50 Double Unders 
9 Hang Power Cleans 

(90 Seconds Per Station) 

Station #1: Kettlebell Swings 
Station #2: Toes to Bar 
Station #3: Calorie Row 
Station #4: Devil’s Press 
Station #5: Plank Hold 

*90 Second rest after each round 

4 Power Snatches (155/105 pounds)
8 Weighted Pistol Squats (53/35 pounds) 
12 Push-Ups 

*1 Minute rest between rounds. Pick up where you left off. 

200-meter Run
20 Mountain Climbers 
2 Rope Climbs
20 Double Unders 
400-meter Run
40 Mountain Climbers 
4 Rope Climbs
40 Double Unders 
800-meter Run
80 Mountain Climbers 
8 Rope Climbs
80 Double Unders 

It's another Surprise Saturday with a great workout in store for you today.  Have a great weekend HEWman's!

Teams of 3:
Buy In: 1 Mile Run
60 Back Squats (225/155 pounds) 
90 Dumbbell Squat Snatches( 45/25 pounds) 
150 Wall Ball Shots (20/14 pounds) 
Cash Out: 1 Mile Run 

4 Rounds or 25 Minutes
20 Cossack Squats
6 Turkish Get-ups
20 Back Extensions
6 Rope Up/Down
20 Single Leg Straight Leg Deadlifts 
6 Skin The Cats 

Part 1
Shoulder Press: 5-4-3-2-1-1-1-1 
*Work up to 1 rep Max Effort 

Part 2
For Time: 
15-12-9-6-3
Push Press (115/75 pounds) 
Knees to Elbows 

3 x 3-minute Rounds 
50-meter Single Arm Farmers Carry 
20 Hand To Hand Kettlebell Swings 
10 Kettlebell Goblet Lunges 

Rest 3 minutes 

3 x 3-minute Rounds 
100-meter Overhead Plate Run 
10 Burpees To Plate
10 Overhead Plate Sit-Ups 

3 Rounds
(1 minute Stations ) 
Power Clean and Jerk (95/65) 
Calorie Row 
Pull-Ups
Medicine Ball Get-ups 
Air Squats 
1-minute Rest 

It's another Surprise Saturday with a great workout in store for you today.  Have a great weekend HEWman's!

As Many Rounds As Possible 25 minutes 

200-meter Uneven Farmers Carry 
20 Plyo Push-ups 
100-meter Dumbbell Overhead Carry 
20 Ring Rows
200-meter Row
10 Medicine Ball Power Jumps 

6 Rounds For Time:
6 Ring Dips
9 Deadlifts (275/185 pounds) 
12 Box Jumps (30/24)
24 Double Unders 
200-meter Run 

800-meter Sprint 

Rest 2 minutes 

800 Meter Sprint 

Rest 2 minutes 

3 Rounds:
5 Man Makers (45/25 pounds)
20 V-Ups
10-meter Handstand Walk or 20 Shoulder Taps 
20 Jumping Lunges 

3 Rounds For Time:
8 Cleans (205/135 pounds)
28 Wall Ball Shots (20/14 pounds) 

**Cash out with Partner Row or Run of 1,963 meters (split the row or run between both partners)!

In honor of MLK's "I have a dream speech...8/28/1963".

It's another Surprise Saturday with a great workout in store for you today.  Have a great weekend HEWman's!

As Many Rounds As Possible in 7 minutes
7 Hang Power Snatch (115/85 pounds) 
7 Over the Bar Burpees 

Rest 3 minutes 

As Many Rounds As Possible in 7 minutes
7 Lateral Box Jump Overs 
7 Toes to Bar 

Rest 3 minutes 

As Many Rounds As Possible in 7 minutes
7 Kettlebell Figure Eight Uppercuts (53/35 pounds) 
7 Handstand Push-ups 

Part 1 
Front Squat 
5-4-3-2-1-1-1 

Part 2
For Time:
21 Front Squats (135/95 pounds) 
7 Muscle-ups
15 Front Squats
5 Muscle-ups
9 Front Squats
3 Muscle-ups