Part 1
Front Squat: 4 sets x 7reps 

Part 2
For Time: 
2-4-6-8-10-8-6-4-2 
Front Squats (135/95 pounds) 
Box Jump On and Overs 
Pistol Squats 

As Many Reps As Possible in 5 minutes
Rope Climbs 

Rest 1 minute 

As Many Reps As Possible in 5 minutes 
Tire Flips

Rest 1 minute 

As Many Reps As Possible in 5 minutes
Suicide Sprint
(5 yds-10 yds-15yds) 

Rest 1 minute 

As Many Reps As Possible in 5 minutes
Double Dumbbell Ground to Overhead 

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

For Time:
30 Box Jumps (24/20 inches)
30 Jumping Pull-Ups
30 Kettlebell Swings (53/35 pounds) 
30 Stationary Lunges
30 Push Press (75/45 pounds)
30 Knees to Elbows
30 Back Extension (75/45 pounds) 
30 Wall Ball Shots (20/14 pounds) 
30 Burpees
30 Double Unders 

Part 1
Every Minute on the Minute for 12 minutes 
Snatch + Hang Snatch
*Increase weight every other round 

Part 2
For Time: 
200-meter Run
10 Power Snatches (95/65) 
10 Sprawls 
200-meter Run
10 Power Snatches
20 Sprawls 
200-meter Run
10 Power Snatches
30 Sprawls 

3 minutes of Work / 90 seconds Rest 

Station 1
Buy In: 400-meter Sprint
Max distance Handstand Walk in remaining time 

Station 2
Buy In: 200-meter Backwards Run
Max Distance Burpee Broad Jump in remaining time 

Station 3
Buy In: 150-meter Farmer’s Carry
Max Pull-ups in remaining time 

10 Rounds Each 
3 Heavy Cleans 
30 Double Unders 
100-meter Sprint 

200-meter Run
12 Overhead Squats (95/65 pounds)
18 Kettlebell Figure 8 Uppercuts (53/35 pounds) 
24 Push-ups 

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
Wall Ball Shots (20/14 pounds) 
Double Kettlebell Cleans (53/35 pounds) 
Double Dumbbell Push Press (45/25 pounds) 

21-15-9
Deadlifts (135/95 pounds) 
Hang Power Cleans (135/95 pounds) 
Overhead Lunges (135/95 pounds) 

16 x 15 second rounds 
2 Bar Muscle-ups
6 Reverse Lunges (3 per leg)
4 Ring Dips
5 Medicine Ball Sit-ups
6 Jump Squats 

*Rest 1 minute between stations 

12 Ring Rows
15 Rollouts
100-meter Farmer’s Plate Run
20 Feet Handstand Walk
15 Candlesticks
100-meter Waiter’s Carry with a Plate 
12 Medicine Ball Cleans 

Part 1
10 Rounds, Every Minute on the Minute 
1 Power Snatch
1 Overhead Squat
1 Snatch
*Light to Moderate weight 

Part 2
“Partner Workout”
6 Rounds (each)
6 Power Snatches
12 Lateral Box Jump Overs 
24 Doubles Unders 

200-meter Sprint 
30 Mountain Climbers 
15 Goblet Squats 
10 Knees to Elbows 

(*Rest in remaining time)

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 25 minutes:
10 Pull-ups
15 Push-ups
20 Air Squats
200-meter Run
12 Deadlifts (115/75 pounds)
9 Hang Power Cleans (115/75 pounds) 
6 Push Press (115/75 pounds 
200-meter Run 

As Many Round as Possible in 7 minutes:
3 Sumo Deadlift High Pull (155/105 pounds) 
4 Handstand Push-ups 

Rest 5 minutes 

As Many Round as Possible in 7 minutes:
10 Dumbbell Power Snatches (45/25 pounds) 
20 Double Unders 

As Many Rounds as Possible in 12 minutes
6 Rope Climbs
24 Overhead Box Step Ups 

Rest 2 minutes 

As Many Rounds as Possible in 12 minutes
6 Man Makers
12 Turkish Get-Ups 

Part 1
4 x 4-minute Rounds: 
400 Meter Run
3 Heavy Snatches 

*Increase weight each round 

Part 2
“Partner Workout”
60 Hang Snatches (115/75 pounds) 

“Partner Relay”
(Partners Complete 3 Rounds at each station before rotating)
Station 1: 15 Burpees 
Station 2: 200-meter Sprint 
Station 3: Row 10 Calories 
Station 4: 50-meter Farmers Walk 
Station 5: 5 Tire Flips 

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
6 Kettlebell Snatches
6 Goblet Lunges 

Rest 2 minutes 

As Many Rounds As Possible in 7 Minutes
1 Rope Climb
7 Plyo Push-Ups 

Rest 2 minutes 

As Many Rounds As Possible in 7 Minutes
7 High Box Jumps
100 Meter Sprint 

Part 1
Every Minute on the Minute for 8 Minutes
3 Power Cleans + 3 Power Jerks 

Part 2
“Partner Ladder”
12 minutes of 1-2-3-4-5-6...Power Clean and Power Jerk 
(20 Double Unders after each set)

4 x 400-meter Sprints 
(*90 sec rest between rounds) 

Rest 3 Minutes after last run and then, 

For Time: 
30-20-10 
Kettlebell Swings 
Sit-Ups 
Jumping Lunges 
Pull-ups 

1-Minute Stations
Station #1: Row for Meters
Station #2: Overhead Plate Sit-ups 
Station #3: Single Unders
Station #4: Double Kettlebell Front Squats 
Station #5: Sprawls 

*Rest 90 seconds after each round 

Buy In: 400-meter Run (together) 

60 Deadlifts (225/185 pounds)
60 Burpee Box Jump Overs (24/20 inches)
60 1-arm Dumbbell Hang Clean and Jerks (45/25 pounds)
60 Wall Ball Shots (20/16 pounds)
60 Toes to Bar 

Cash Out: 400-meter Run (together) 

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

Double Heavy "Gideon"
42-30-18
Power Clean (135/95 pounds) 
Push Press (135/95 pounds) 
Overhead Squat (135/95 pounds) 

Then, 1-mile Gossip Jog 

800-meter Run
120 Medicine Ball Russian Twists 
50 Pistol Squats
40 Dumbbell Power Snatches 
30 Ring Rows
20 Calorie Row
10 Wall Walks 

Part 1
Barbell Work: 
Cluster 5-4-3-2-1-1-1 
*Work up to 1 heavy rep 

Part 2
“Fran”
For Time: 
21-15-9 
Thrusters (95/65 pounds) 
Pull-Ups