Week Programming Photo

JULY 2023 | Week 1 (7/3-7/9)

Greetings Urban Athletes!

We’re all pumped up and ready to roll out a new week of dynamic programming here at Urban Athletic Club Shaw. Our diverse workouts are designed to challenge you, help you break barriers, and above all, keep fitness fun and engaging.

Monday: Start Strong

We’re starting the week on a high note with the 20-Rep Back Squat challenge. This workout is all about pushing your boundaries and focusing on your form. Following the squats, we have a Tabata-style Workout Of the Day (WOD) featuring Push Presses and Hollow Holds to keep your muscles engaged and heart rate up.

Tuesday: Independence Day Special

What’s a better way to celebrate the 4th of July than with a special Partner WOD? Gather your energy and team up with a fellow UAC member for a round of wall balls, pullups, pushups, and lunges. Remember, the essence of Independence Day is unity; together, we are stronger!

Wednesday: Upper Body Focus

Midweek, we’re targeting our upper body with a session involving DB Press & DB Row. The WOD for the day involves Dips and Double/Single Unders, a perfect blend to strengthen your arms and improve coordination.

Thursday: Test Your Endurance

On Thursday, prepare to test your endurance with a long WOD of 2500 m row, DB Snatch, and Box Jump Overs. This routine is designed to push your limits and help you discover your true potential.

Friday: Lift and Swing

Friday returns the focus to heavy lifting with a prime focus on Deadlifts. We’ll work on perfecting our technique, pushing our lifting limits, and strengthening our core. The WOD includes Kettlebell Swings and Med Ball Sit-ups to ensure a balanced, full-body workout.

Saturday: Variety is the Spice

Saturday introduces a mix of Cleans, Runs, and Toes to Bar, promising an interesting session that boosts agility, speed, and core strength.

Sunday: The Buddy System

We wrap up the week with a Partner WOD. It’s the perfect opportunity to boost morale and challenge each other to perform better.

Remember, our CHIP system is in place for you to book your classes, and to track your progress. We believe in a community that supports each other, so don’t forget to cheer and high-five your fellow athletes in CHIP!

We can’t wait to sweat it out with you all in the coming week. Let’s gear up to crush our fitness goals together! Keep moving, keep improving, and remember – the only bad workout is the one you didn’t do.