photo of people working out

August 2023 | Week 5 **TESTING WEEK**

Hey, Urban Athletes! Get ready to bring your A-game because this week is Testing Week at the Urban Athletic Club. We’re focusing on some key assessments (Lactic Tolerance and Deadlifts) to make sure you’re advancing and reaching your fitness goals. The purpose of these assessments is to help you track your progress and ensure you’re moving in the right direction. So, buckle up and get ready for an intense and rewarding week ahead!

Monday: Lactic Tolerance and Shoulder Accessory Work

  • Assessment: We kick off the week by putting your Lactic Tolerance to the test. How well can you handle that burn?
  • Workout: Don’t let those shoulders slack; we’ve got some accessory work to follow up your testing.

Tuesday: Bench Press and METCON Extravaganza

  • Workout: After crushing your Bench Press sets, prep for a METCON involving Push-Ups, Box Jumps, and Biking.
  • Make-up Test: Missed Monday’s Lactic Tolerance test? No worries! Here’s your second chance to get that done.

Wednesday: Deadlifts and a Killer Combo

  • Assessment: Time to go heavy and test your Deadlifts.
  • Workout: Post-deadlift, enjoy a workout combo of Kettlebell Swings, Burpees, and Running. Yup, this is going to be fun!

Thursday: Third Story METCON and Deadlift Make-up

  • Workout: Engage in ‘Third Story’, a METCON consisting of a half-mile Run followed by an 18-minute AMRAP (As Many Rounds As Possible) of Toes to Bar, Dumbbell Snatches, and Double Unders.
  • Make-up Test: Didn’t get to Deadlift on Wednesday? Catch up today!

Friday: Grace and Pull-Ups

  • Workout: The classic ‘Grace’ awaits you — 30 Clean and Jerks for time.
  • Post-Workout: After Grace, we’re not done yet. Get ready for some Pull-Ups.

Saturday: Partner Warm-Up and a Burner Workout

  • Warm-Up: Start off with a fun partner warm-up to get those muscles fired up.
  • Workout: Handstand, Wall Ball, Pull-Up, and Running are on the menu. Trust us, this one’s going to be a burner.

Sunday: Partner Workout

  • Workout: Round off the week with another partner workout. Make sure to bring a friend for double the fun!

Remember, tracking your fitness is essential to ensure you’re on the path to success. All this week’s programming will be available in Chalk It Pro, so make sure to check that out.

We can’t wait to see you at the club this week. Let’s crush those goals together!

Team Urban Athletic Club