Hard Exercise Works

"It's not complicated, Hard Exercise Works!"

First Workout Free

your 5-week boot camp

Everyone Starts with their 5-Week Boot Camp
Ask any Navy S.E.A.L. how to get in shape fast. 5-days per week for 5-straight weeks. That's how you start your journey at HEW. It's the only way to lose weight fast, and master the exercises you'll encounter.
- Actual Workout time is no more than 30 minutes a day
- 10 Classes per day
- 6 am - 7 pm / 5 days a week
- Inside/outside sessions
- Bring water bottle and towel
- Wear athletic shoes and comfortable clothing
- Never workout alone
We Do All the “Workout” Thinking for You!

We plan every workout-of-the-day (WOD) from 30-plus years experience in exercise design. Each day, a completely new routine. Our exercise modality sequence constantly confuses your body so that you consistently make changes. No more having to think about what “routine” you’re going to do when driving to the gym. Our metabolically potent cocktail of Tire flips, rope climbs, pull ups, kettlebell swings, sled drags, clean & jerks are just a few of thousands of exercises you'll do at HEW. You'll never experience the same workout twice, which provides you with endless potential to change your physique!

What to Expect

	WHAT YOU’RE THINKING	YOUR RESULTS
1WEEk	Sore... “I hate the coaches.” “Why am I paying for this?”	Sugar Burner - Fat Burner Slightly Tired Possibly Grumpy
2WEEk	Minimal Soreness Getting Used to New Movements Gaining Weight - Good - Muscle	Frustrated with Weight But Mentally Feeling Better
3WEEk	Starting to See the Light Getting Stronger - Faster	Fat Burn Kicks Into High Gear Dress/Pant Size Shrinking Fast
4WEEk	Enjoying Workouts Blogging Stronger - Faster	Drastic Loss in Size Really Dialing in Food Plan
5WEEk	Beating Your Old Workout Times Beating Friends’ Workout Times CONFIDENT - STRONG - SEXY	Bikini Fits Perfect Opposite Sex Doing Double Takes

5 weeks to a lean, strong & athletic body

today’s workout-of-the-day

SURPRISE SATURDAY Jul-21-18

It's another Surprise Saturday with a great workout in store for you today. Have a great weekend HEWman's!
A.M.R.A.P. Jul-20-18

As Many Rounds As Possible in 7 Minutes
6 Kettlebell Snatches
6 Goblet Lunges

Rest 2 minutes

As Many Rounds As Possible in 7 Minutes
1 Rope Climb
7 Plyo Push-Ups

Rest 2 minutes

As Many Rounds As Possible in 7 Minutes
7 High Box Jumps
100 Meter Sprint
2 Parts Wod: Jul-19-18

Part 1
Every Minute on the Minute for 8 Minutes
3 Power Cleans + 3 Power Jerks

Part 2
“Partner Ladder”
12 minutes of 1-2-3-4-5-6...Power Clean and Power Jerk
(20 Double Unders after each set)
30-20-10: Jul-18-18

4 x 400-meter Sprints
(*90 sec rest between rounds)

Rest 3 Minutes after last run and then,

For Time:
30-20-10
Kettlebell Swings
Sit-Ups
Jumping Lunges
Pull-ups
4 Rounds Jul-17-18

1-Minute Stations
Station #1: Row for Meters
Station #2: Overhead Plate Sit-ups
Station #3: Single Unders
Station #4: Double Kettlebell Front Squats
Station #5: Sprawls

*Rest 90 seconds after each round
Partner Workout Jul-16-18

Buy In: 400-meter Run (together)

60 Deadlifts (225/185 pounds)
60 Burpee Box Jump Overs (24/20 inches)
60 1-arm Dumbbell Hang Clean and Jerks (45/25 pounds)
60 Wall Ball Shots (20/16 pounds)
60 Toes to Bar

Cash Out: 400-meter Run (together)
Surprise Saturday Jul-14-18

It's another Surprise Saturday with a great workout in store for you today. Have a great weekend HEWman's!
"PARTNER WORKOUT" Jul-13-18

Double Heavy "Gideon"
42-30-18
Power Clean (135/95 pounds)
Push Press (135/95 pounds)
Overhead Squat (135/95 pounds)

Then, 1-mile Gossip Jog
FOR TIME: Jul-12-18

800-meter Run
120 Medicine Ball Russian Twists
50 Pistol Squats
40 Dumbbell Power Snatches
30 Ring Rows
20 Calorie Row
10 Wall Walks
"FRAN" Jul-11-18

Part 1
Barbell Work:
Cluster 5-4-3-2-1-1-1
*Work up to 1 heavy rep

Part 2
“Fran”
For Time:
21-15-9
Thrusters (95/65 pounds)
Pull-Ups
"PARTNER WORKOUT" Jul-10-18

6 Minute Clock
400-meter Sprint (together)
Max Burpees to plate in remaining time (alternating)

6 Minute Clock
400-meter Sprint (together)
Max Double Unders in Remaining time (alternating)

6 Minute Clock
400-meter Sprint (together)
Max Push-Ups in remaining time (alternating)

6 Minute Clock
400-meter Sprint (together)
Max Cal Row in remaining time (alternating)

- 1 Minute Rest between stations
5 ROUNDS FOR TIME: Jul-09-18

5 Strict Handstand Push-ups
10 Overhead Lunges (95/65 pounds)
15 Knees To Elbow
20 Kettlebell Swings (70/53 pounds)
30 Feet Handstand Walk
SURPRISE SATURDAY Jul-07-18

It's another Surprise Saturday with a great workout in store for you today. Have a great weekend HEWman's!
"WASHINGTON" Jul-06-18

4 Rounds:
8 Heavy Back Squats
400-meter Weighted Run
16 Double Dumbbell Ground to Overhead
"JEFFERSON" Jul-05-18

For Time:
1.5 Mile Run Then,
3 Rounds:
30 Toes 2 Bar
30 Push-Ups
30 Sit-Ups
"HAPPY 4TH OF JULY" Jul-04-18

HAPPY 4TH HEWMAN'S! (all locations are closed today)
WE HOPE YOU HAVE A WONDERFUL DAY CELEBRATING 242 YEARS OF INDEPENDENCE!
"ADAMS" Jul-03-18

As Many Rounds As Possible in 20 minutes
2 Heavy Clean and Jerk
2 Rope Climbs
200-meter Run
"THE 56" Jul-02-18

For Time:
56 Thrusters (75/45 pounds)
56 Box Jumps (24/20 inches)
56 Pull-Ups
56 Kettlebell Swings
56 Handstand Push-ups
56 Burpees
"SURPRISE SATURDAY" Jun-30-18

It's another Surprise Saturday with a great workout in store for you today. Have a great weekend HEWman's!
"SAMSON" Jun-29-18

6 Rounds For Time:
200-meter run
6 Ring Dips
9 Deadlifts (275/185 pounds)
12 Box Jumps (30/24 inches)
24 Double Unders
Team Workout Jun-28-18

For Time:
2,000 meters Farmer’s Carry
5,000 meters Row
2,000 meters Overhead Walking Lunges
5,000 meters Run
500 Hang Power Cleans
"LUCIFER" Jun-27-18

Part 1
12 minutes “Barbell Complex”
Cluster + Thruster
(*Work up to heavy set)

Part 2 “Lucifer”
For Time: 21-15-9
Thrusters (95/65 pounds)
Burpees
2 Parts Wod: Jun-26-18

Part 1
800-meter Sprint

Rest 3-5 minutes

Part 2
5 Rounds of:
10 Barbell Bent Rows
15 Overhead Plate Sit-ups
5 Tire Flips
100 meter Row
1 Rope Climb
For Time: Jun-25-18

1 Round of Kelly:
400-meter Run
30 Wall Ball Shots (20/14 pounds)
30 Box Jumps (24/18 inches)

2 Rounds of Helen:
400-meter Run
21 Kettlebell Swings (53/35 pounds)
12 Pull-ups

3 Rounds of Nancy:
400-meter Run
15 Overhead Squats (95/65 pounds)
SURPRISE SATURDAY Jun-23-18

It's another Surprise Saturday with a great workout in store for you today. Have a great weekend HEWman's!
"ARMAGEDDON" Jun-22-18

For Time:
10 – 9 * 8 – 7 * 6 – 5 * 4 – 3 * 2 – 1
Pistol Squats
Ring Push-ups

- = 3 Wall Walks
* = 1 Rope Climb
(Every minute on the minute stop and do 2 mule kicks)
A.M.R.A.P. Jun-21-18

Part 1
“Snatch Practice”
(10 Minutes)

Part 2
(7 Minutes)
Build to heavy 1 Rep Snatch

Part 3
“Partner Relay”
As Many Rounds As Possible
(7 Minutes)
3 Power Snatches
6 Over the Bar Burpees

*Score = Total Rounds + Reps
3 Rounds For Time: Jun-20-18

3 Rounds For Time:
800-Meter Run
75 Double Unders
15 Double Kettlebell Thrusters (53/35 pounds)
10 Bar Muscle Ups
2 Parts Wod: Jun-19-18

Part 1
4 Rounds of:
14 Hand to Hand Kettlebell Swings
14 Ring Dips
14 Rollouts
14 Dumbbell Reverse Lunges

Part 2
2 x 200 Meter Sprints
Partner Workout Jun-18-18

4 Rounds or 25 Minutes
Pacer: 200 Meter Run
Back Squats (135/95 pounds)
Toes to Bar
1-Arm Kettlebell Push Press (53/35 pounds)

*Score = Total Combined Reps

"It's not complicated, Hard Exercise Works!"

First Workout Free

your 5-week boot camp