HEW Tube HEW Tube

HEW

© 2016 Hard Exercise Works. All rights reserved.

Terms of Use Privacy policy Disclaimer

  • 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 THINKINGYOUR 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 RSS icon
  • SURPRISE SATURDAY Oct-01-16

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

  • For Rounds: Sep-30-16
    Complete the following in 3 minutes, round to round no rest in between:
    Round 1
    100 Double Unders
    5 Power Snatches
    5 Burpees
    5 Knees to Elbows
     
    Round 2
    75 Double Unders
    7 Power Snatch
    7 Burpee
    7 Knees to Elbows
     
    Round 3
    50 Double Unders
    9 Power Snatch
    9 Burpee
    9 Knees to Elbows
     
    Round 4
    25 Double Unders
    12 Power Snatch
    12 Burpee
    12 Knees to Elbows
     
    Challenge Round 5
    100 Double Unders
    15 Power Snatches
    15 Burpees
    15 Knees to Elbows
     
    5 minute Extra Credit
    Complete all missed reps
  • 4 Rounds For Time: Sep-29-16

    Partner Workout
    1 partner works at a time, each partner must complete each station prior to moving on.

    4 Rounds For Time:
    Station #1: 10 Back Rack Lunges
    Station #2: 100 Meter Backwards Run
    Station #3: 3 Tire Flips
    Station #4: 100 Meter Farmers Plate Run

  • "Perseverance" Sep-28-16

    3 Rounds
    1 minute each station with 1 minute of rest between rounds

    Complete as many reps as possible:
    Station #1: Power Clean and Jerk (95/65#)
    Station #2: Row for Calories
    Station #3: Pull Ups
    Station #4: Medicine Ball Get Ups (20/16#)
    Station #5: Squats

  • FOR TIME: Sep-27-16

    Buy in - 1 Mile Run
    Then,
    30 Ring Dips
    90 Hollow Rocks
    150 Double Unders
    Cash Out - 1 Mile Run

  • FOR TIME: Sep-26-16

    10-15-20-15-10
    Front Squat (115/75#)
    Kettlebell Swings (70?53#)
    Dumbbell Push Jerk (45/25#)

  • SURPRISE SATURDAY Sep-24-16

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

  • "Team Workout" Sep-23-16

    As a team complete the following:
    Row 5,000 meters
    1,000 Double Unders
    Run 5,000 Meters
    500 Burpees
    500 Box Jumps

  • 15 Rounds For Time: Sep-22-16

    10 Wall Ball Shots (10 foot target 20/14 pounds)
    5 Power Clean and Jerk (135/95 pounds)

  • 2-PARTS WOD: Sep-21-16

    Part 1
    Deadlift
    5-4-3-2-1-1-1-1
    *Work up to 1 heavy rep

    Part 2
    As many rounds as possible (A.M.R.A.P)
    10 Minutes
    Run 400 meters
    2 Deadlifts
    6 L-Pull Ups

  • 3 Rounds For Time: Sep-20-16

    50 meter Tire Drag
    10 Dumbbell Shoulder Presses
    Box Jump Over Pyramid
    40 meter Side Shuffle
    30 meter 1-Arm Overhead Kettlebell Lunge
    100 High Knee Single Skip Jump Rope
    10 Ring Push Ups

  • 6 Rounds Sep-19-16

    Rotate Stations every 60 seconds
    Station #1: 2 Rope Climbs
    Station #2: 4 Wall Walks
    Station #3: 8 Knees to Elbows
    Station #4: 16 Pistol Squats
    *Score is total reps completed

  • SURPRISE SATURDAY Sep-17-16

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

  • "Kettlebell Royale" Sep-16-16

    Partner Workout
    3 Rounds (each)
    For Time:
    5 Turkish Get Ups (right)
    5 Kettlebell Snatches (left)
    50 meter Waiters Carry (right)
    Partner 2 Repeat Above

    5 Turkish Get Ups (left)
    5 Kettlebell Snatches (right)
    50 meter Waiters Carry (left)
    Partner 2 Repeat Above

  • 2-PARTS WOD: Sep-15-16

    Part 1
    15 minutes Agility Course
    20 Mountain Climbers
    100 Meter Run
    1 pass Agility Hurdles
    5 Burpees
    1 pass Agility Ladder
    10 Squats
    50 meter Karaoke (25 down / 25 back)
    10 Rollouts

    Part 2
    10 x 50 meter Sprints

  • "TABATA" Sep-14-16

    8 Rounds Each Exercise
    20 seconds of work / 10 seconds of rest
    Row for Meters
    Hollow Rocks
    Lateral High Hurdles
    Ring Dips
    Double Unders
    Wall Ball Shots

  • 2-PARTS WOD: Sep-13-16

    Workout A
    2 Rounds (4 minutes each)
    As Many Reps As Possible
    5 Push Press
    7 Chest to Bar Pull Ups
    *Rest 1 minute between rounds and pick up where you left off

    Workout B
    2 Rounds (4 minutes each)
    As Many Reps As Possible
    5 Handstand Push Ups
    7 Russian Kettlebell Swings

  • PARTNER WORKOUT Sep-12-16

    Part 1
    5 sets x 5 reps: Back Squat
    *Work up to a heavy set of 5 reps

    Part 2
    Partner Intervals
    4 Rounds of:
    90 seconds work / 90 seconds rest
    50 Meter Sprint
    6 Weight Step Ups (right leg even rounds / left odd)
    7 Pistol Squats (left leg even rounds / right odd)
    *As many Squats as possible in remaining time.

  • SURPRISE SATURDAY Sep-10-16

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

  • PARTNER WORKOUT Sep-09-16

    For Time:
    30 Hang Power Cleans (135/95 pounds)
    24 Hang Power Cleans (165/115 pounds)
    18 Hang Power Cleans (185/125 pounds)
    12 Hang Power Cleans (205/135 pounds)
    6 Hang Power Cleans (225/145 pounds)
    *50 Double Under “FEE” for changing working partners

  • 2 Rounds For Time of: Sep-08-16

    20 Calorie Row
    20 Deadlifts
    20 Box Jumps
    20 Kettlebell Swings
    20 Toes to Bar
    20 Weighted Ground to Overhead (any object)

  • 25 Minute A.M.R.A.P. of: Sep-07-16

    Walking Lunge 50 Meters, then

    3 Rounds of:
    5 Pull Ups
    10 Push Ups
    15 Squats

  • 3 Rounds For Time: Sep-06-16

    Run 800 Meters
    20, 1-Arm Kettlebell Thrusters

  • Have a great "Labor Day" today! Sep-05-16

    We're closed today so have a great "Labor Day" with your family and friends!

  • SURPRISE SATURDAY Sep-03-16

    It's another Surprise Saturday with a great workout in store for you today.  Make sure you have a great "Labor Day" weekend HEWman's!

  • "NANCY" Sep-02-16

    5 Rounds For Time:
    400 Meter Run
    15 Overhead Squats

    Then, work up to 1 rep max Overhead Squat

  • 4 Rounds For Time: Sep-01-16

    Box Jump Over Pyramid
    10 Ring Dips
    Zig Zag Sprint 20 meters
    2 Rope Climbs
    2 x Agility Ladder Pass
    25 meter Lateral Shuffle
    2 x Agility Hurdle Pass
    10 Dumbbell T-Push Ups (5 per side)

  • Team Workout Aug-31-16

    “Follow the Leader”
    Round 1
    Row 10 Calories
    30 Double Unders

    Round 2
    Row 10 Calories
    30 Double Unders
    100 Meter Farmer’s Carry

    Round 3
    Row 10 Calories
    30 Double Unders
    100 Meter Farmer’s Carry
    25 Meter Reverse Tire Drag

    Round 4
    Row 10 Calories
    30 Double Unders
    100 Meter Farmer’s Carry
    25 Meter Reverse Tire Drag
    10 Sprawls

  • 2-PARTS WOD: Aug-30-16

    Workout A
    Every minute on the minute for 10 minutes
    (Alternating Stations)
    Station #1
    1 Heavy Clean
    2 Hang Cleans
    3 Front Squats

    Station #2
    Handstand Walk 25 feet

    Workout B
    Every minute on the minute for 10 minutes
    (Alternating Stations)
    Station #1
    100 Meter Sprint

    Station #2
    5 Handstand Push Ups (no kip)

  • Death By: Aug-29-16

    3 x Toes to Bar
    3 x Ring Rows
    5 x V-Up
    4 x Jumping Lunges