-Rx: 75 Hang Power Snatch (75/45 lbs)
-Intermediate: 75 Hang Power Snatch (65/35 lbs)
-Scaled: 75 one-arm Dumbbell Hang Power Snatch (25/15 lbs) (75 total, not per arm)
***Time Cut off = 10 min***  

3 minutes each station: (1 minute transition)
 -Tire Flips (1 flip = 1 pt)
-50 yard Sandbag overhead tosses (50 yards = 1 pt)
 -Row for Calories (1 calorie – 1 pt) (2 rowers per team)
-Team Wall Ball Shots (16) (1 team revolution – 1 pt) (more than 6 teammates -  2 med balls)
-Team Medicine Ball Suicides (retrieve and return all medicine balls = 1 pt) (3 med ball suicide/ 10 yard separation) (2 suicides setup)
*Score is total points accumulated

For Time:
-3 Snatch (135/95 pounds)
-3 Muscle-ups (9 Pull-ups & 9 Dips)
-800 meter Run
-5 Snatch
-5 Muscle-ups
-200 meter Run
-3 Snatch
-3 Muscle-up
-400 meter Run
-5 Snatch
-5 Muscle-up
-200 meter Run

Buy In: 20 Turkish Get-Ups (53/35 pounds)(total)……..then………..

Sandbag        Walking      Push
Sit-ups           Lunges        Press
(20/10-lbs)                    (135/95-lbs)
    5                 100-m               5
    10               75-m                 10
    15               50-m                 15

Cash Out: 150 Double Unders (3 to 1)

Warmup: 800 m run, 5-10 minutes of running drills and sprint mechanics, 4 Warm-Up Sprints

Workout:
Sprints
-8 x 40 yard Sprint
-4 x 80 yard Sprint
-2 x 100 yard Sprint
*Rest as needed

Saturday’s are always free for your first time visit, and they are always fun.  Come on in and try the H.E.W. family!

WORKOUT #3
1. Rx: 10 minutes 1 Mile run, remaining time chest to bar pull-ups
 
2. Intermediate: 10 minutes 1 Mile run, pull-ups (chin over)
 
3. Scaled: 8 minutes 800m run remaining time is jumping pull-ups
 
Score = Record your run time and the total amount of pull-ups performed. For each pull-up performed subtract one second from the run time. For example, 6:20 mile time and 35 pull-ups…would be a 5:45 score.
 
Standards:
* Chest to bar Pull-ups: Chest must touch the bar
* Jumping Pull-ups: Swinging jumping pull-ups, must swing through to the front then jump on backside with chin getting over the bar. Box height: when standing on the box with arms fully extended overhead, the bar should hit wrist level.

-12 Thrusters (115/85 pounds)
-100 Double Unders (3:1 Singles)
-24 Kettle Bell Swings (70/53 pounds)
-10 Thrusters
-80 Double Unders
-20 Kettle Bell Swings
-8 Thrusters
-60 Double Unders
-16 Kettle Bell Swings
-6 Thrusters
-40 Double Unders
-12 Kettle Bell Swings
-4 Thrusters
-20 Double Unders
-8 Kettle Bell Swings

H.E.W. Physical Fitness Test
(Benchmark #4)
-MAX Pull-ups in 2 minutes
-MAX Push-ups in 2 minutes
-MAX Sit-ups in 2 minutes
Then,
1 Mile Run for Time

2-TIMES THROUGH BOTH WORKOUTS;

WKT 1…5 Minutes: As many rounds as possible (A.M.R.A.P.)
-10 Mountain Climbers (R/L=1)
-15 Rollouts
-20 Kettle Bell Push Presses (70/53 pounds)
 
(2 Minutes Rest)
 
WKT 2…5 Minutes: As many rounds as possible (A.M.R.A.P.)
-3 Hand Stand Push Ups
-6 Ring Rows
-9 V-Ups
 
(2 minutes rest…Then Repeat)