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
  • "ANNA" Jun-29-17

    For Time:
    200 Meter Run
    1 Minute Rest
    800 Meter Run
    2 Minute Rest
    200 Meter Run
    1 Minute Rest
    600 Meter Run
    2 Minute Rest
    200 Meter Run
    1 Minute Rest
    1000 Meter Run

  • 5 Rounds For Time: Jun-28-17

    3 Cone Suicide
    5 Heavy Power Cleans
    10 Handstand Push Ups
    50 Meter Low Side Shuffle
    50 Meter Bear Crawl

  • 2 Parts Wod Jun-27-17

    Part 1
    “Fran”
    For Time:
    21-15-9
    Thrusters (95/65 pounds)
    Pull Ups 

    Part 2
    “Tabata”
    8 Rounds of 20 seconds work / 10 seconds rest
    Sit Up
    (Hollow Hold during 10 second rest)

  • 3 Rounds: Jun-26-17

    1 minute at each station for Max Reps:
    Hang Power Snatch (95/65)
    Hold Right Side Plank
    Alternating Dumbbell Snatch (45/25 pounds)
    Hold Left Side Plank
    Sprawls 

    *1 min of rest between rounds

  • Surprise Saturday Jun-24-17

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

  • Ladder Fun Jun-23-17

    8 Minute Ladder:
    Pistols (R/L=1)
    Ring Dips 

    -3 Minute Rest-

    8 Minute Ladder:
    Burpees
    High Box Jumps

    *All reps start at 1 and increase by 1.

  • FOR TIME Jun-22-17

    800 Meter Run
    50 Russian KB Swings
    5 Wall Walks
    600 Meter Run
    40 Russian KB Swings
    4 Wall Walks
    400 Meter Run
    30 Russian KB Swings
    3 Wall Walks
    200 Meter Run
    20 Russian KB Swings
    2 Wall Walks

     

  • GIDEON Jun-21-17

    For Time:
    21-15-9 
    Power Cleans
    Push Press
    Overhead Squats
    (95/65 pounds)

  • For TIME Jun-20-17

    3 Rounds
    15 Toes to Bar - Pull Up Complex
    50 Meter Broad Jump 

    3 Rounds
    400 Meter Run
    50 Squats

  • A.M.R.A.P. Jun-19-17

    As Many Rounds As Possible in 24 Minutes
    25 Booty Makers
    20 Kettlebell Shoulder to Overhead
    15 Candlesticks
    10 Heavy Deadlifts

    *Every 3 minutes = 30 second Plank Hold
    **Final Plank Hold at minute 24 as long as possible!

  • Surprise Saturday Jun-17-17

    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 Jun-16-17

    Station 1: 400 Meter Sprint
    2 x Each (alternating) 

    Station 2: Rope Climbs
    8 x Each (alternating) 

    Station 3: Back Squats
    50 x Each (alternating)
    [*split reps anyway. Partner doesn’t have to complete 50 before rotating] 

    Station 4: Medicine Ball Side Toss
    50 x Each (10-20 feet apart)
    [*switch direction half way through]

  • A.M.R.A.P. Jun-15-17

    As Many Rounds As Possible
    8 Minutes:
    3 L-Pull Ups
    6 Renegade Rows
    9 Jumps Squats 

    Rest 2 Minutes

    As Many Rounds As Possible
    8 Minutes:
    3 Handstand Push Ups
    6 Squat - Box Jumps
    9 V-Ups

  • ESTHER Jun-14-17

    5 x 3 minute rounds:
    Run 200 Meters
    5 Cleans (155/105 pounds)
    10 Kettlebell Swings (53/35 pounds)
    *as many Double Unders as possible in remaining time.

    Score = Double Unders

  • For Time: Jun-13-17

    21-18*15-12*9-6*3
    Ring Rows
    Push Jerks (115/75 pounds)
    Medicine Ball Get Ups (20/14 pounds)

    -200 Meter Run
    *3 Tire Flips

  • 6 Rounds For Time: Jun-12-17

    6 Burpees
    12 Knees to Elbows
    18 Sumo Deadlift High Pulls
    24 Mountain Climbers 

    *Every 2 Minutes Run 100 Meters

    **Pick up where you left off until completing 6 Rounds

  • Surprise Saturday Jun-10-17

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

  • A.M.R.A.P. Jun-09-17

    As Many Rounds As Possible in 24 Minutes:
    14 Kettlebell Figure 8 Uppercuts
    14 Medicine Ball Cleans
    14 Plate Wipers
    14 Overhead Squats
    100 Meter Farmers Plate Run

  • FoR TIME Jun-08-17

    1,600 Meter Run
    50 Lateral Box Jumps On and Overs
    1,000 Meter Row
    75 Sprawls
    500 High Knee Skips
    100 Sit Ups

  • Filthy Fifty Jun-07-17

    For Time:
    50 Box Jumps (24/18 inches)
    50 Jumping Pull Ups
    50 Kettlebell Swings (53/24 pounds)
    50 Walking Lunges
    50 Toes to Bar
    50 Push Press (45/35 pounds)
    50 Barbell Back Extensions (45/35 pounds)
    50 Wall Ball Shots (20/14 pounds)
    50 Burpees
    50 Double Unders

  • For TIME Jun-06-17

    600 Meter Run
    30 Ring Push Ups
    20 Dumbbell Power Snatches
    10 Hang Cleans
    600 Meter Run
    10 Hang Cleans
    20 Dumbbell Power Snatches
    30 Ring Push Ups

  • TABATA Jun-05-17

    8 Rounds each stations: (20 seconds work/ 10 seconds rest)
    Kettlebell Goblet Lunges
    Double Unders
    Overhead Plate Sit Ups
    Forward-Reverse Shuttle Run
    Dumbbell Plank Rows

  • Surprise Saturday Jun-03-17

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

  • "Kelly" Jun-02-17

    5 Rounds For Time:
    400 Meter Run
    30 Box Jumps (24/18 inches)
    30 Wall Ball Shots (20/14 pounds at 10-foot target)

  • "Armageddon" Jun-01-17

    For Time:
    10*9-8*7-6*5-4*3-2*1
    Ring Push Ups
    Pistol Squats
    *3 Wall Walks
    -1 Rope Climb
    (Every minute on the minute: 2 Mule Kicks)

  • 5 x 4 Minute Rounds May-31-17

    (1 minute rest between rounds)
    4 Double Dumbbell Ground to Overhead
    6 Back Rack Lunges
    8 Medicine Ball Power Jumps
    10 Atomic Push Ups
    12 Sprawls

    *Pick up where you left off

  • Running Tabata May-30-17

    Double Kettlebell Russian Swings
    400 Meter Run (2 minute cap)
    Power Cleans
    400 Meter Run (2 minute cap)
    1-arm Dumbbell Overhead Squats
    400 Meter Run (2 minute cap)
    Sit Ups

  • "MURPH" May-29-17

    "MURPH"
    1 Mile Run
    100 Pull Ups
    200 Push Ups
    300 Air Squats
    1 Mile Run

  • Surprise Saturday May-27-17

    It's another Surprise Saturday with a great workout in store for you today.  Make sure you have a great Memorial Day Weekend HEWman's and get plenty of rest for Mondays signature workout to honory "Lt. Michael P. Murphy" 

  • For Time: May-26-17

    800 Meter Run
    3 Rounds:
    100 Meter Sprint
    2 Rope Climbs
    3 Wall Walks 

    800 Meter Run
    3 Rounds:
    75 Double Unders
    5 Tire Flips
    50 Meter Tire Drag