The goal should be to jog continuously at a comfortable pace non stop for the entire time.

If you cannot do this no problem either adjust your pace or Run/Walk

CORE (Repeat x 3 – 30 seconds rest in between)

Circuit C Repeat x 5 work for 45 Seconds rest for 15 Seconds

STRENGTH SET x 3-5 -30 seconds rest between exercises

**Note adjust as needed whether its 3 repetitions of the exercise or 30-45 seconds.

No Excuses (Repeat 3-5 times 15 secs rest in between exercises)

Long Push Up explanation with modifications

45 seconds standing long jump (watch your head)

2 minute 15 second rest repeat 3 to 5 times.

1 minute active recovery continue to walk taking deep breaths lowering your heart rate

5 minute cool down active recovery walking lowering your heart rate

STRENGTH SET x 3 – 15 Seconds Rest between exercises

Push Ups 30 seconds (if you are going to modify please follow the long Push Up explanation model)

Use light weights if you don’t have bands (prefer bands to weights), but if that is not available Soup Cans, juice cans, or water bottles will work.  Do not not use any more than 5 lbs max. This is designed to engage our shoulders and keep them ready to swim.

Farmers walks (again weights not needed buckets with water, or anything heavy

Chin Ups/Pull ups 30 secs (when you are done just hang)

Checkout the workout schedule for Week 10!

WORKOUT WEEK 10

Great start to the season I am really happy with the overall fitness level of the athletes within the club to start this season.

This year we have partnered with KUKRI  to produce our clothing and Toronto Sports to produce our suits.

KUKRI was chosen as it creates an online store for the club which allows us to offer greater selection and ease of ordering.

To check out our store click: HAWPC STORE

Fitting times will be this week as follows:

Thursday 6:00-7:00 Jimmy Thompson (Gallery)

Thursday 7:30- 8:15 PM McMaster (Outside Pool Viewing area)

Saturday 10:00-11:30 Jimmy Thompson (Gallery)

We will have suit sizing as well this process will be old school as far as having to place your order with the club for one bulk order.

This season all comp athletes are required to wear a HAWPC, Shirt on deck pre-game, our Potential  NCL Players will also need to have a Marauders shirt to wear on deck pregame.

As always please feel free to contact me if you have further questions.  Full, Frank and Fair I will be cycling to Ottawa leaving Tuesday Night this week and will be off the grid during the day however will be responding to emails at night.

Looking forward to another great week of practice.

We're partnering up with KUKRI to produce our clothing, and Toronto Sports to produce our suits! Check out this article to learn more about our HAWPC store.

HAWPC GEAR FITTING AND NEW KUKRI ONLINE STORE:) WEEK 2

HAWPC AGM WILL TAKE PLACE SEPTEMBER 16th 2019

HAWPC AGM WILL TAKE PLACE SEPTEMBER 16th 2019. 7:00 PM Mountain Police Station: 
400 Rymal Rd East City of Hamilton


HAWPC AGM MONDAY SEPTEMBER 16TH 2019

HAWPC 2019/2020 Registration is now open.

2019/2020 REGISTRATION IS NOW OPEN

Hi Folks Please note all Comp practices will be cancelled on February 6th so we can all benefit and learn from concussion expert Dr.KOELINK who is donating his time to our club in order to make us more knowledgeable in relation to concussions in sport.

Dr. KOELINK will present and then the HAWPC will explain its new concussion protocol.

Do not miss this informative presentation.

Big thanks to Danielle PERKIN for organizing the event.

Please note all Comp practices will be cancelled on February 6th so we can all benefit and learn from concussion expert Dr.KOELINK who is donating his time to our club in order to make us more knowledgeable in relation to concussions in sport.

The Latest at HAWPC

All News

WORKOUT WEEK 10

HAWPC GEAR FITTING AND NEW KUKRI ONLINE STORE:) WEEK 2

HAWPC AGM MONDAY SEPTEMBER 16TH 2019

2019/2020 REGISTRATION IS NOW OPEN

SAVE THE DATE CONCUSSION SEMINAR FEB 6TH

The Latest at HAWPC

All News

WORKOUT WEEK 10

HAWPC GEAR FITTING AND NEW KUKRI ONLINE STORE:) WEEK 2

HAWPC AGM MONDAY SEPTEMBER 16TH 2019

2019/2020 REGISTRATION IS NOW OPEN

SAVE THE DATE CONCUSSION SEMINAR FEB 6TH

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