8 Rounds
20 seconds work/10 Seconds Rest 

Dumbbell Plank Rows 
Goblet Squats 
Medicine Ball Get-Ups 
Plate Wipers
Hang Power Cleans (95/65 pounds) 

*Rest 1 minute between stations 

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

21 Wall Ball Shots (20/14 pounds) 
14 Box Jumps (24/20 inches)
7 Power Snatches (135/95 pounds)  

As Many Rounds as Possible 
25 minutes 

100-meter Uneven Farmers Carry
25 V-Ups
20-meter Handstand Walk
15 Straight Leg Deadlifts (135/95 pounds) 
10 Weighted Box Step Ups (45/25 pounds) 
200-meter Row 

Every Minute on the Minute 
24 minutes
Minute 1: 2 Rope Climbs 
Minute 2: 4 Wall Walks 
Minute 3: 8 Knees to Elbow 
Minute 4: 12 Pistol Squats 

Part 1 
Back Squat 
5 sets x 5 reps 

*Increasing weight each round. Building to a heavy set of 5. 

Part 2
For Time: 
40 Jump Squats 
400 Meter Run 
30 Jump Squats 
200 Meter Run 
20 Jump Squats 
100 Meter Run 
10 Jump Squats 

As Many Reps as Possible
5 minutes
Buy In: 400-meter Weighted Run
Max Tire Flips In Remaining Time 

Rest 3 minutes 

As Many Reps as Possible
5 minutes
Buy In: 800 meter Row
Max Burpees Over Rower In Remaining Time 

Rest 3 minutes 

As Many Reps as Possible
5 minutes
Buy In: 200 Double Unders 
Max Pull-Ups In Remaining Time 

Rest 3 minutes 

As Many Reps as Possible
5 minutes
Buy In: 60 Sprawls
Max Alternating Dumbbell Snatches In Remaining Time 

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

20 Roll Outs
10 Atomic Push-Ups
20 Medicine Ball Russian Twists (R/L=1) 
10 Strict Pull-ups
20 Mountain Climbers (R/L=1)
10 Atomic Push-Ups
20 Hollow Rocks
10 Strict Pull-ups
20 Overhead Plate Sit-Ups
10 Atomic Push-Ups
20 Flutter Kicks (R/L=1)
10 Strict Pull-ups 

Part 1 
Deadlift: 
5 sets x 5 reps 

Part 2 
“Partner Relay” 
7 Rounds (Each) 
5 Deadlifts
7 Toes to Bar 
9 Box Jumps 

200-meter Run
15 Goblet Squats
10 Handstand Push-ups 
*1-minute Rest between Rounds 

For Time:
3 Snatches (135/95 pounds) 
3 Muscle-ups
800 meter Run
5 Snatches
5 Muscle-ups
200 meter Run
3 Snatches
3 Muscle-ups
400 meter Run
5 Snatches
5 Muscle-ups
200 meter Run 

45 seconds Work
15 seconds Transition Between Stations 
Row For Calories
Kettlebell Swings (53/35 pounds) 
Push-Ups
Sit-Ups
Burpee Box Jumps (24/20 inches) 

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

7 Minute Ladder 
2-4-6-8-10...etc 
Deadlifts (275/185) 
High Box Jumps (36/30) 

Rest 2 minutes 

7 Minute Ladder 
2-4-6-8-10...etc 
Dumbbell Shoulder Press (45/25) 
Toes to Bar 

Rest 2 minutes 

7 Minute Ladder 
2-4-6-8-10...etc 
Medicine Ball Cleans 
Medicine Ball Sit-Ups 

For Time: 
100-90-80-70-60-50-40-30-20-10
Double Unders
-15 Kettlebell Swings between rounds (70/53) 

Part 1
Snatch: 5-4-3-2-1-1-1 

Part 2 
“Partner Relay” 
10 Rounds Each 
50-meter Sprint 
1 Heavy Snatch 

50 meter Tire Drag
12 Overhead Plate Step-Ups 
15 Ring Rows 
20-meter Handstand Walk 
10 x 8 Count Body Builders 
3 Rope Climbs 
50-meter Farmers Carry 

25 Minutes
Buy In: 1,600 Meter Run [1 mile] 
(Partners switch every 200 meters) 

In Remaining Time As Many Rounds As Possible of: 
12 Power Cleans (185/135 pounds) 
24 Handstand Push-ups
36 Burpees To Target
48 Double Unders 

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

400 meter Run
50 Push Press (75/45 pounds)
50 Sit -ups
400 meter Run
50 Sumo Dead Lift High Pulls (75/45 pounds)
50 Stationary Lunge Steps
400 meter Run
50 Knees to Elbows
50 Push-ups
400 meter Run
50 Weighted Get-ups
50 Double Unders 

HAPPY THANKSGIVING DAY HEWMAN'S...WE LOVE YOU GUYS!

For Time: 
21-15-9
Russian Kettlebell Swings 
Toes to Bar 

Rest 2 minutes 

21-15-9
Overhead Plate Lunges (R/L=1) 
Russian Twists with Plate (R/L=1) 

Rest 2 minutes 

21-15-9
Dumbbell Thrusters 
Sprawls 

Part 1
Back Squats: 7 sets x 3 reps 
*Work up to a heavy set of 3 reps 

Part 2
Teams of 3 Relay Style
4 Rounds Each:
3 Back Squats
10 Mountain Climbers 
100-meter Sprint 

4 Minute Stations
Rest 2 minutes between Stations 

Station 1:
400 Meter Sprint
*Max Kettlebell Thrusters in remaining time (53/35 pounds) 

Station 2:
500 Meter Row
*Max Burpees over Rower in remaining time 

Station 3:
100 Double Unders
*Max Jump Squats in remaining time 

Station 4:
30 Double Wall Ball Shots *Max Push-ups in remaining time 

Station 5:
15 Devils Press (45/25 pounds)
*Max Reverse Lunges holding dumbbells in remaining time 

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

30 Clean and Jerks (135/95 pounds) 
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees 

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