Welcome to another exciting week at Urban Athletic Club! As we dive into Week 4 of our programming, we’re focusing on a diverse set of workouts designed to enhance your strength, power, endurance, and overall fitness. Next week you’ll assess Deadlifts and Rowing, so be sure to get in this week to prepare for the tests!
Whether you’re a seasoned athlete or just starting your fitness journey, this week’s lineup promises something for everyone.
Monday – Dynamic Plate Movements
Kick off the week with a 24-minute circuit that challenges your strength and endurance through a variety of plate exercises. Prepare to push your limits with:
- 10 Pushups
- 20 Plate Squats (25/15 lbs)
- 15 Anchored Plate Situps (25/15 lbs)
- 10 Weighted Box Step-ups (25/15 lbs, Box: 20/16 inches)
- 50 Plate Hops
This circuit is designed to engage your whole body, boosting your cardiovascular health and muscular endurance.
Tuesday – Deadlifts and Curtis P Complex
Tuesday brings a focus on strength with Deadlifts, complemented by accessory work to build power and core stability. The session includes:
- 6 sets of 5 Deadlifts, increasing weight each round.
- Accessory Work: 3 Consecutive Broad Jumps and 30sec Plank Reach.
We finish with the oh-so-fun “Curtis P” Complex, a ladder of Power Cleans, Front Lunges, and Push Presses that will test your endurance and strength under fatigue.
Wednesday – Pullup Proficiency and “Banana Smoothie”
Midweek, we emphasize upper body strength with a Pull-ups, ranging from Standing Pullups and an Active Hang to weighted Pull-iups. We add Ball Slams and DB Push Press for speed. The day concludes with “Banana Smoothie”:
- 4 Rounds for time of Ring Rows, Bear Crawls, and Single Arm Kettlebell Swings.
Thursday – “Utility Closet” Dual Challenges
Test your speed and endurance with “Utility Closet”, two separate AMRAP challenges focusing on Rowing, Box Jump Overs, Burpee Box Jump Overs, and Cal Row/Bike. This session is a true test of your ability to push through fatigue and maintain a high intensity. “Utility Closet” will prepare you for next week’s Rowing assessment.
Friday – Back Squat Strength and “Turnstile”
Strengthen your legs and core with Back Squats paired with Plyo Lunge Jumps, and Side Planks. Then, tackle “Turnstile”, a challenging MetCon involving Power Cleans, Thrusters, and Doubleunders, designed to boost your power output and cardiovascular fitness.
Saturday – “Clean Fifty” Challenge
Prepare for the “Clean Fifty”, a demanding for-time workout featuring:
- 50 Burpees
- 50/40 Cal Airbike/Row
- 50 Kb Snatches
- 50 Hanging Leg Raises
- 50 Box Jumps
- 50 Push Ups
- 50 Abmat Situps
This workout is a marathon of endurance, strength, and mental toughness.
Sunday – Partner WPOD
Wrap up the week with a Partner Workout of the Day (WPOD). Team up with a fellow athlete for a fun, yet challenging session designed to build community and encourage teamwork.
Wrap-Up and Call to Action
This week’s programming at Urban Athletic Club is carefully curated to support your fitness journey, offering a balanced mix of workouts that challenge and inspire. Remember, every workout is an opportunity to push your boundaries and achieve new heights.
Not a member yet? Join us at Urban Athletic Club and experience the difference of a supportive, dynamic fitness community focused on your personal growth and strength. Reach out today to get started on your fitness journey with us!