Part 1
As Many Rounds As Possible (12 Minutes)
Agility Ladders
20 Mountain Climbers
Over Box Pyramid
Agility Ladders
40 Meter Lateral Shuffle
100 Meter Weighted Run 

Part 2
“Partner Relay”
5 x 200 Meter Sprints 

Part 3
Core Killer

Part 1
Back Squat
7-5-3-3-3
*Increase weight each set 

Part 2
For Time:
4 Rounds
50 Air Squats
400 Meter Run

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

500 Meter Run
10 Thrusters (135/95 pounds)
50 Double Unders
50 Sit Ups
400 Meter Run
8 Thrusters
40 Double Unders
40 Sit Ups
300 Meter Run
6 Thrusters
30 Double Unders
30 Sit Ups
200 Meter Run
4 Thrusters
20 Double Unders
20 Sit Ups
100 Meter Run
2 Thrusters
10 Double Unders
10 Sit Ups

16 x 15 Second Rounds
3 Jumping Lunges
3 Sumo Deadlift High Pulls (95/65 pounds)
6 V-Ups
3 Box Jumps (24/20 inches)
5 Pull Ups 

*1 minute rest between stations

Part 1
“Barbell Complex”
1 Power Snatch + 1 Snatch
*work up to 1 heavy complex

Part 2
For Time:
18-15-12-9
Overhead Squats (95/65 pounds)
Knees to Elbows
Pistol Squats

For Time:
1 Mile Run (together)
150 Wall Ball Shots
100 Ring Push Ups
50 Over the Partner Burpees
800 Meter Run (together)

Every Minute on the Minute for 5 Minutes:
150-Meter Row 

Every Minute on the Minute for 5 Minutes:
15 Kettlebell Swings 

Every Minute on the Minute for 5 Minutes:
5 Tire Flips 

Every Minute on the Minute for 5 Minutes:
10 Push Press 

Every Minute on the Minute for 5 Minutes:
150-Meter Shuttle Run 

*30 seconds to transition

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

50 Push Ups
40 Goblet Squats
30 Ring Rows
20 Burpee Box Jumps
40 Push Ups
30 Goblet Squats
20 Ring Rows
10 Burpee Box Jumps
30 Push Ups
20 Goblet Squats
10 Ring Rows
5 Burpee Box Jumps

Part 1
10-8-6-4-2-2
Hang Power Clean 

Part 2
6 x 3-Minute Rounds
7 Hang Power Cleans (155/105 pounds)
9 Toes to Bar
18 Mountain Climbers
36 Double Unders

800 Meter Run
400 Meter Backwards Run
800 Meter Run
400 Meter Backwards Run 

Then,

7 Rounds of:
1 Rope Climb
10 Ring Dips
20 Sprawls
30 Medicine Ball Russian Twist

Part 1
5 Sets x 5 Reps: Deadlift
*Work up to a heavy set of 5 

Part 2
13 Minute Ladder
4-8-12-16+
Deadlifts
Handstand Push Ups
1-Arm Kettlebell Overhead Reverse Stationary Lunges

200 Meter Run
8 Dumbbell Thrusters (50/35 pounds)
6 Bar Muscle Ups
16 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!

As Many Reps As Possible
30-Minutes of a Ascending Ladder
10-20-30-40-50…
Wall Ball Shots
Toes 2 Bar
Pistol Squats
1-Arm Dumbbell Power Snatches

Part 1
15 Minute Agility Course
Agility Hurdles
Agility Ladders
Agility Cones
25 V-Ups
25 Back Extensions
50-Meter Tire Drag
100-Meter Waiters Carry
100-Meter Reverse Run 

Part 2
4 x 100 Meter Sprints 

Part 3
5-Minute Plank Hold
(10 Sit Ups every time you drop!)

10-9*8-7*6-5*4-3*2-1*
Hang Cleans
Handstand Push Ups 

(- = 200 Meter Run)
(* = 2 Rope Climbs)

(1 Minute at each station)
Station #1: Russian Kettlebell Swings
Station #2: Medicine Ball Cleans
Station #3: Double Unders
Station #4: Row for Calories
Station #5: One-Arm Dumbbell Thrusters

*1-Minute rest between rounds…

30 Burpee Pull Ups
25 Deadlifts (185/115 pounds)
20 Mountain Climbers
100-Meter Farmers Carry
25 Burpee Pull Ups
20 Deadlifts
15 Mountain Climbers
100-Meter Farmers Carry
20 Burpee Pull Ups
15 Deadlifts
10 Mountain Climbers
100-Meter Farmers Carry

Happy Easter Weekend everyone!

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

Partner “Kalsu”
100 Thrusters (135/95 pounds)
*Every Minute on the Minute both partners stop and do 5 synchronized burpees 

Then, 1-Mile Gossip Jog

15 Rounds
1-Minute Work / 1 Minute Rest

Round 1
1 Burpee
90 Feet Broad Jump
90 Feet Sprint 

Round 2
2 Burpees
90 Feet Broad Jump
90 Feet Sprint 

Round 3
3 Burpees
90 Feet Broad Jump
90 Feet Sprint................

Continue adding 1 Burpee each round.  Score is total rounds completed within the 1-minute time cap.

4 x 5 Minute Rounds
400 Meter Run
15 Ring Push Ups
2 Wall Walks
15 Box Jumps (24/20 inches)
*Rest in remaining time

Part 1
“Barbell Complex”
15 minutes
Snatch
Overhead Squat
Hang Snatch
Overhead Squat 

Part 2
“Partners” For Time:
60 Power Snatches (135/95 pounds)

3 Rounds
(1-Minute Stations)
Medicine Ball Russian Twist
Kettlebell Snatches
Push Ups
Back Squats
Ring Rows

*400 meter run between rounds
(3 minute time cap on the run)

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

Part 1
6 Sets x 3 Reps:  Push Press 

Part 2
“Partner Relay”
9-15-21
Push Press (115/75 pounds)
Lateral Burpees Over Bar

8 Rounds
(20 seconds Work / 10 seconds Rest)
Dumbbell Windmills
Medicine Ball Get Ups
Hollow Rocks
1 Leg Kettlebell Romanian Deadlifts
L-Hang 

*1 Minute Rest Between Stations

40 Ring Dips
40 Box Jumps (30/24 inches)
40 Overhead Squats (115/85 pounds)
40 Handstand Push Ups
40 Knees to Elbows
40 Sprawls