10 Rounds For Time:
150 Meter Run
7 Chest 2 Bar Pull-ups
7 Front Squats (135/95 pounds) 
7 Handstand Push-ups 

For Time:
50-40-30-20-10
Wall Ball Shots (20/14 pounds / 10ft Target) 
Box Jumps (24/20 inches) 
Kettlebell Swings (53/35 pounds) 

6 Rounds For Time:
30 Air Squats
19 Power Cleans (135/95 pounds) 
7 Strict Pull-Ups 
400-meter Run 

10 Rounds For Time:
12 Deadlifts (155/105 pounds)
9 Hang Power Cleans (155/105 pounds) 
6 Push Jerks (155/105 pounds) 

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

Part 1
10 Rounds 
Snatch Grip Deadlift 
Hang Power Snatch 
Snatch Balance 
Snatch 

Part 2
With a Partner Complete
3 Rounds:
20 Hang Power Snatches (95/65 pounds) 
20 Toes to Bar 

Then,

3 Rounds:
20 Overhead Lunges (95/65 pounds) 
20 Handstand Push-ups 

8 Rounds:
20 Seconds Work/10 Seconds Rest 

Station#1 – Medicine Ball Russian Twists 
Station #2 – Dumbbell Weighted Step Ups 
Station #3 – Kettlebell Single Leg Straight Leg Deadlifts
Station #4 - Ring Rows
Station #5 - Side Plank 

*1-minute Rest between stations 

30-20-10
Pistol Squats
Kettlebell Sumo Deadlift High Pulls (70/53) 
Dumbbell Power Snatches (45/25) 
Ring Push-Ups 

- = 400 meter Run between rounds 

Part 1
“Bear Complex”
5 Rounds x 7 Unbroken Sets of: (increasing weight) 

Bear Complex: 
Power Clean 
Front Squat 
Push Press 
Back Rack
Back Squat Push Press 

Part 2
“Team Sprint Relay” 
5 x 50-meter Sprints 

4 Rounds (12 Minutes) 
Minute 1: Row for Calories 
Minute 2: Burpees To Plate 
Minute 3: Double Unders 
Repeat 

Rest 3 Minutes 

4 Rounds (12 Minutes)
Minute 1: Single Arm KB Clean (70/53) 
Minute 2: Renegade Rows (45/25) 
Minute 3: Rope Climbs
Repeat 

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

Every Minute on the Minute for 12 Minutes
Odd Min: 12 Font Rack Lunges 
Even Minute: 16 Wall Balls 

Rest 3 Minutes 

Every Minute on the Minute for 12 Minutes
Odd Min: 100 Meter Sprint 
Even Minute: 60 Double Unders 

Part 1
“Clean Complex”
7 Sets, Increasing Weight Each Set 
Power Clean
Front Squat
Hang Power Clean
Front Squat 

Part 2
With a Partner for 12 minutes 
2-4-6-8-10- Etc. 
Hang Squat Clean 

*“Resting” partner L-Hang or L-Sit 

“Trick or Treat Dice Game”
As Many Rounds As Possible in 25 Minutes 

Even Roll:
2 Man Makers
4 High Box Jumps 
6 Toes to Bar 

Odd Roll:
1 Suicide
3 Wall Walks
5 Power Snatches 

15 Shoulder Press (Light)
400 Meter Run
12 Push Press (Light-Moderate) 
400 Meter Run
9 Push Jerk (Moderate-Heavy)
400 Meter Run
6 Split Jerk (Heavy)
400 Meter Run
9 Push Jerk (Moderate-Heavy)
400 Meter Run
12 Push Press (Light-Moderate) 
400 Meter Run
15 Shoulder Press (Light) 
*Partners will each complete required unbroken reps then run together. 

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

For Time:
21-15-9
Push-ups
Front Squats (95/65 pounds) 
Pull-ups
Thrusters (95/65 pounds) 
Wall Ball Shots (20/14 pounds) 
Burpees 

Part 1
“Snatch Complex”
6 Rounds:
3 Snatch Pulls + 2 Hang Snatch + 1 Snatch 

Part 2
6 Rounds: 
1 Snatch 

Part 3
12 Minute Clock
Minute 1: Overhead Barbell Hold 
Minute 2: Hollow Hold 
Minute 3: Chin Over Bar Hold 
Minute 4: Plank Hold 
Repeat… 

30 Minute Clock
(40 Seconds Work / 20 Seconds Rest) 

Minute 1: Pistol Squats
Minute 2: Double Unders
Minute 3: One Arm Dumbbell Overhead Squats 
Minute 4: Row For Calories
Minute 5: Medicine Ball Russian Twists 
Repeat... 

Part 1
Every 90 Seconds for 10 Rounds 
2 Deadlifts (Heavy) 

Part 2
5 Rounds For Time: 
10 Deadlifts
20 Jumping Lunges 
100 Meter Sprint 

-Rest 1 Minute after each round 

200-meter Run
16 Goblet Squats (53/35 pounds) 
12 Ring Rows
8 Dumbbell Push Press (45/25 pounds) 

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

30 Hang Power Cleans (135/95 pounds) 
24 Hang Power Cleans (165/115 pounds) 
18 Hang Power Cleans (185/135 pounds) 
12 Hang Power Cleans (205/145 pounds) 
6 Hang Power Cleans (225/155 pounds) 

** Each partner has a 50 double under penalty each time they drop the bar, this includes when they change working partners. 

Part 1 
Overhead Squat Build 
(Starting From Ground) 
9-7-5-3-1
*Work up to 1 Heavy Rep 

Part 2
With a Partner
As Many Reps As Possible in 15 minutes 

Snatches (115/75 pounds) 
4-8-12-16…etc 

- = Run 50m-100m-150m-200m...etc 

*Partners split up squat snatches however they want and complete the run together. 

As Many Rounds As Possible in 4 Minutes
4 Toes to Bar
4 Burpees 

1 Minute Rest 

As Many Rounds As Possible in 4 Minutes
4 Deadlifts (225/155 pounds) 
4 Handstand Push-ups 

1 Minute Rest 

As Many Rounds As Possible in 4 Minutes
4 Box Jumps (30/24 pounds)
4 Kettlebell Swings (70/53 pounds) 

1 Minute Rest…Repeat 

Part 1 
Tempo Front Squats 
5 sets x 3 reps 

Tempo: 3 Seconds Down, 1 Second Pause At Bottom 

Part 2 
“Anna”
For Time
200 Meter Run
1 Minute Rest
800 Meter Run
2 Minutes Rest
200 Meter Run
1 Minute Rest
600 Meter Run
2 Minutes Rest
200 Meter Run 
1 Minute Rest
1,000 Meter Run

3 Power Snatches (115/75 pounds) 
6 Push-Ups
9 V-Ups 

*1 Minute Rest between round. Pick up where you left off 

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

7 Pull-Ups
7 Ring Dips
7 Sprawls
7 Shoulder Press (75/55 pounds) 
7 Rollouts
7 Goblet Lunges (70/53 pounds)