Part 1
“Snatch Complex”
8 x 90 second rounds Snatch + 2 Hang Snatch 

Part 2
For Time
21 Overhead Squats 
21 Toes to Bar
21 Dumbbell Push Press 
100-meter Farmer’s Carry 

15 Overhead Squats 
15 Toes to Bar
15 Dumbbell Push Press 
75-meter Farmer’s Carry 

9 Overhead Squats
9 Toes to Bar
9 Dumbbell Push Press 
50-meter Farmer’s Carry 

As Many Rounds As Possible in 23 minutes:
250-meter Row
75 Double Unders
25 Feet Handstand Walk 
30 Russian Twists 
100-meter Weighted Run 
25 V-Ups 

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

Run 5k
50 Rope Climbs
400 Medicine Ball Sit-ups (partner) 
150 Handstand Push-ups 

Part 1
5 sets x 5 reps: Overhead Squat 

Part 2
“Nancy”
5 Rounds of:
400-meter Run
15 Overhead Squats (95/65 pounds) 

As Many Rounds As Possible in 25 minutes:
200-meter Row
40 Double Unders
30 V-Ups
20 Russian Kettlebell Swings (70/53 pounds) 
10 Burpee Box Jumps 

400-meter Run
6 Cleans (205/155 pounds)
6 Ring Muscle Ups 

*Rest 2 minutes between Rounds 

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

4 Rounds Tor Time: 
100-meter Sprint
30 Jump Squats
20 Pull-ups
10 Power Cleans (155/105 pounds) 
10 Mountain Climbers 

Part 1
Team Rope Climbs
As Many Rope Climbs As Possible in 10 minutes 

Part 2
For Time
21-15-9
Kettlebell Snatches 
Lateral Box Jump On and Overs 
Atomic Push-ups 
Barbell Bent Rows 

As Many Rounds As Possible in 7 Minutes
5 Deadlifts (275/185 pounds) 
10 Wall Ball Shots (20/14 pounds) 

Rest 2 minutes 

As Many Rounds As Possible in 7 Minutes
30 Double Unders
7 Burpees 

Rest 2 minutes 

As Many Rounds As Possible in 7 Minutes
8 Single-Armed Overhead Dumbbell Squats (45/25 pounds)
8 Knees to Elbows 

2001 Second Time Cap
9 Rounds:
11 Push Press (115/75 pounds)
11 Medicine Ball Sit-ups (20/16 pounds) 
11 Ring Dips
11 Sprawls
11 Calorie Row
11 Rollouts 

Partner Relay
4 Rounds Each:
200 Meter Run
14 Overhead Lunges (95/65 pounds) 
11 Hang Power Snatches (95/65 pounds) 
8 Burpees
5 Kettlebell Swings (70/53 pounds) 

-Partner completes an entire round, while other partner rests 

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

200-meter Run
10 Dumbbell Power Snatches (45/25) 
10 Toes to Bar
10 Box Jump Overs (24/20)
10 Handstand Push-ups 
400-meter Run
20 Dumbbell Power Snatches (45/25) 
20 Toes to Bar
20 Box Jump Overs (24/20)
20 Handstand Push-ups 
400-meter Run
20 Dumbbell Power Snatches (45/25) 
20 Toes to Bar
20 Box Jump Overs (24/20)
20 Handstand Push-ups 
200-meter Run
10 Dumbbell Power Snatches (45/25) 
10 Toes to Bar
10 Box Jump Overs (24/20)
10 Handstand Push-ups 

Station #1 
Hollow Rocks 

Station #2 
Ring Rows 

Station #3 
Double Unders 

Station #4 
Kettlebell Sumo Deadlift High Pulls 

Station #5 
Pistol Squats 

*1-minute Rest between Rounds 

Part 1
Every Minute on the Minute for 6 minutes 
3 Hang Cleans 

2 minutes Rest 

Part 2
Every Minute on the Minute for 6 minutes
1 Hang Clean 

Part 3
For Time: 
10-9-8-7...2-1
Hang Power Cleans (155/105 pounds) 
20-18-16-14...4-2
Wall Ball Shots (20/16 pounds) 

We hope all of you HEWman's enjoy this day of rest from your labor's....

All locations are closed today!  We look forward to seeing you tomorrow morning!

Congratulations HEWman's.....y'all survived "HELL WEEK"!  And we're very proud of you so enjoy your Surprise Saturday workout for today and thank you for contribution to making HEW part of your daily life!

Partner Pacer As Many Rounds As Possible (A.M.R.A.P.)

Pacer:
400 meter run

Working Partner:
10 Wall Ball Shots (20/14 pounds)
8 High Box Jumps
6 Handstand Push-ups
4 Push Jerks (185/115)

*Pick up where YOU left off each rotation.  Score is combined rounds plus reps 

For Time: 
400-meter run
10 Deadlifts (225/155 pounds) 
20 Pistol Squats
2 Rope climbs 
400-meter run
20 Deadlifts
10 Pistol Squats
1 Rope climb 
400-meter run
10 Deadlifts
20 Pistol Squats
2 Rope climbs 
400-meter run
20 Deadlifts
10 Pistol Squats
1 Rope climb 

For Time:
Run 500 meters 
10 Pull-ups 
Run 500 meters 
10 Thrusters 
Run 500 meters 
10 Burpees
Run 500 meters 
10 Kettlebell Swings 
Run 500 meters 
10 Mule Kicks 
Run 500 meters 
10 Kettlebell Swings 
Run 500 meters 
10 Burpees
Run 500 meters 
10 Thrusters 
Run 500 meters 
10 Pull-ups 
Run 500 meters 

400-meter Overhead Walking Lunge
(45/25 pounds)
*Every time you put the weight down,
you must Run 400 meters back to your weight.
Use empty barbell or plate. 

10 Rounds For Time:
1 Muscle Up
2 Power Cleans (155/105 pounds) 
3 Front Squats
4 Push Press
5 Kettlebell Swings (70/35 pounds) 
6 Pistol Squats
7 Box Jumps (24/18 inches)
8 Push-ups
9 Toes To Bar
10 Burpees 

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

1,600-meter Run
15 Snatches (135/95 pounds) 
800-meter Run
30 Ring Push-ups 
400-meter Run
60 Kettlebell Swings (53/35 pounds) 

As Many Rounds As Possible in 25 minutes
200-meter Row 
100-meter Uneven Farmers Carry 
75 Double Unders
50 Squats
25 Ring Rows 

Part 1
Deadlift: 10-8-6-3-3-3-3-3 
*Work up to Heavy set of 3 

Part 2
3 Rounds For Time: 
10 Ring Dips
15 Deadlifts
10 Handstand Push-ups 
200-meter Run

*90 Sec Rest between Rounds