JULY TRAINING FOCUS: 5 Weeks to Build Strength, Improve Balance & Have Fun!

Welcome to the second half of 2025—and a new phase in your training journey at Urban Athletic Club. July brings a dynamic, five-week cycle rooted in precision, progression, and fun. With a packed schedule of smart, intentional training, this is your month to push boundaries, master movement, and build on the foundation you’ve laid.

🎯 PROGRAM THEMES

• Electricity Discipline: Gymnastics—build skill and control through bodyweight mastery.
• System: Plumbing—enhancing foundational movement patterns.
• Progression Focus: 20-Rep Back Squat—a classic challenge for strength and grit.
• Virtuosity: Dumbbell & Unilateral Work—leveling up movement quality and muscle balance.
• Quality Theme: Balance—physical and programmatic.
• Fun Factor: LEGION Submissions—community workouts from other Level Method gyms.

This month’s programming follows the LIT framework—Levels, Intent, Themes—providing a structured path to improve your Squat Endurance, refine your gymnastics, and train with purpose, regardless of your current level.

🛠️ ASSESSMENTS THIS MONTH

• Rowing
• Squat Endurance
• Upper/Lower Endurance

🗓 WEEKLY TRAINING STRUCTURE

Main Lift Focus:

• This month, the 20-Rep Back Squat is our primary lift progression.
• We’ll rotate Back Squats between Mondays and Tuesdays throughout the month, making it the cornerstone of our weekly strength work.

Thursdays (Weeks 1, 3, 5):

1. Bulgarian Split Squats & Push Jerks
   • Bulgarian Split Squats gives us a second squat day each week to build unilateral leg strength and support Squat Endurance progress.
   • Push Jerks hone footwork and power under the bar—key for movement control.

Thursdays (Weeks 2, 4):

• Deadlifts & Push-Ups
  • Prepping you for Upper/Lower Endurance assessments while reinforcing pulling and pushing mechanics.

Extra Strength Focus

• Tuesdays (Weeks 1, 3, 5): Inversions — Building control, shoulder strength, and spatial awareness.
• Saturdays (Weeks 1, 3, 5): Pull-Ups — Developing vertical pulling strength and gymnastics capacity.
• Mondays (Weeks 2, 4): Ring Dips — Reinforcing pressing endurance and upper body stability.
• Fridays (Weeks 2, 4): Box Squats — Strengthening the bottom of the squat with pauses and explosive drive, supporting your Squat Endurance progress.

Sundays: HYROX Prep—barbell-free sweat sessions that push your conditioning without compromising recovery.

Wednesdays: Foam Roll & Recovery Sessions—your chance to reset, restore, and stay sharp throughout the month.

🇺🇸 JULY 4TH: THE SPIRIT OF ’76

Celebrate Independence Day with our Spirit of ’76 partner workout. This all-American-themed sweat session is about community, camaraderie, and embracing the freedom to train hard. Bring your red, white, and blue—and bring a friend!

✅ REMINDERS FOR SUCCESS

• Train 2–3 Times Per Week: Consistency is the game-changer.
• Miss a Session? We’ve got you—ask about at-home programming.
• Open Gym Access: Your schedule, your terms—just show up.

💥 READY TO JOIN THE CLUB?

Not a member yet? July is the perfect time to step into a structured, supportive, and high-energy environment where innovative training meets lasting transformation.

👉 Book your free intro session today and experience D.C.’s most dialed-in training community.