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) 

Teams of 3 for 25 Minutes
Pacer: 100 Double Unders 

Other 2 Partners
As Many Reps as Possible of: 
4 Rope Climbs
20 Medicine Ball Sit-ups 
30 Russian Kettlebell Swings 

5 Rounds For Time
400 Meter Run
30 Box Jumps (24/20 inches)
30 Wall Ball Shots (20/14 pounds) 

5-4-3-2-1
Power clean and Push Jerk 
*Work up to 1 heavy Rep 

Part 2
“Gideon”
21-15-9
Power Clean (95/65 pounds) 
Push Press 
Overhead Squat 

Station #1
3 Rounds Each
15 Calorie Row
Double Kettlebell Hold (Chest level) 

Station #2
3 Rounds Each 
20 Knees to Elbows 
Plank Hold 

Station #3
3 Rounds Each 
30 Push-ups 
Wall Sit 

Station #4
3 Rounds Each 
40 Jump Squats 
Hollow Hold 

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

With a Partner... 

Buy In: 1,000 Meter Run
Then,
4 Rounds
40 Hand Release Push-Ups
30 Box Jump Overs (24/20 inches)
20 Burpee Power Cleans (135/95 pounds) 

8 Minute Ladder of 1-2-3-4-5...etc
Sumo Deadlift High Pulls (95/65 pounds) 
Handstand Push-ups 

Rest 2 Minutes 

8 Minute Ladder of 1-2-3-4-5..etc
Back Rack Lunges (95/65 pounds) 
Sprawls 

Rest 2 Minutes 

8 Minute Ladder of 1-2-3-4-5..etc 
Tire Flips
2x Hurdle Hops 

200-meter Row
20 Kettlebell Figure 8 Uppercuts 
20 Feet Handstand Walk 
200 Meter Run
2 x Agility Course
20 Dumbbell Power Snatches 

6 Rounds
6 Turkish Get-Ups (3 per arm) 
12 Cossack Squats with Kettlebell 

Rest 4 minutes 

6 Rounds
12 Deadlifts (155/105 pounds)
6 Shoulder to Overhead (155/105 pounds) 

For Time:
21-15-9
Dumbbell Thrusters (45/25 pounds) 
Pull-Ups 
-Run 800-meters Between Rounds 

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

For Time: 
2 Mile Run 
30 Pull-Ups 
60 Sit-Ups 
20 Pull-Ups 
40 Sit-Ups 
10 Pull-Ups 
20 Sit-Ups 

Part 1
“Clean and Jerk Complex” 
3 Power Cleans + 3 Push Jerks 
*Build to heavy set 

Part 2
“Partner Relay”
7 Rounds (Each) For Time:
7 Deadlifts
5 Power Cleans
3 Push Jerks
7 Over the Bar Burpees 

*1 Partner completes entire round before switching 

1 Round: 
800-meter Run 
4 Bar Muscle Ups 
8 Pistol Squats 
12 Box Jumps 

Rest 1 minute 

2 Rounds: 
200-meter Run 
4 Bar Muscle Ups 
8 Pistol Squats 
12 Box Jumps 

Rest 1 minute 

3 Rounds: 
100-meter Run 
4 Bar Muscle Ups 
8 Pistol Squats 
12 Box Jumps 

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