June 2023 | Week 1 Training Preview

Welcome to the first week (6/5-6/11) of our challenging yet fun-filled June Training Program at Urban Athletic Club! Each day, we’ve designed the workout sessions to encompass the critical facets of fitness – strength, agility, power, and endurance. Remember, all workouts are scaled to your personal Level Method level, designed to help you achieve maximum results!

Monday – Strength & WOD of “Drainage”
Kick off the week with an Upper-Body pull session. Our Workout of the Day (WOD) is called “Drainage.” The 12-minute AMRAP (as many rounds as possible) workout consists of:

  • 2-4-6-4-2-4 bar muscle-ups
  • 10 Deadlifts
  • 12 Bodybuilders over Bar

Tuesday – “No Buffer”
Test your strength and cardio on Tuesday with the “No Buffer” workout. This high-intensity workout is meant to be completed in less than 20 minutes. The rounds consist of:

  • 15-12-9-6-3 Handstand Pushups (HSPU)
  • 20 Air Squats

Following this, you’ll transition into:

  • 6-12-18-24-30 Sit-ups
  • 200m Run

Wednesday – Power Clean & WOD of “Super Sonic”
On Wednesday, we focus on the Power Clean with an Every Minute On the Minute (EMOM) workout of 2 power cleans and 2 pause squats. The day’s WOD is “Super Sonic.” It is a total work time session, where every 5 minutes you’ll complete:

  • 15 Hang Power
  • 500m Row
    (Complete this 4 times)

Thursday – Bench Press/Pushup Superset & WOD of “Cobblestones”
Start your Thursday with a bench press and push-up superset. The WOD is “Cobblestones,” a 20-minute AMRAP workout comprising:

  • 8 Ring Rows
  • 16 KB Box Step-ups
  • 50m Front Rack Carry
    (Rest 1 minute between rounds)

Friday – Strength, Ring Dips & WOD of “Quick Conversion”
Friday starts with strength work focusing on ring dips and accessory movements. The WOD of the day is “Quick Conversion” – a 6-round workout for time that includes:

  • 8 Toes to Bar
  • 12 Push-ups
  • 18 American Kettlebell Swings (KbS)

If you break between any movements, add a 100ft shuttle run.

Saturday – Back Squat & WOD of “Flight Simulator+”
We focus on the back squat with accessory movements on Saturday. The WOD of the day is “Flight Simulator+.” The aim is to complete the following for time:

  • 5-10-15…50…15-10-5 Unbroken Double Unders

At the 15-minute mark, transition into a 1k row.

Sunday – Partner WOD
To wrap up the week, join us for a partner WOD. Pair up with a fellow athlete to complete a challenging yet fun workout.

Remember, each session is designed to be scalable and customizable according to your current fitness level. Listen to your body and consult with the coaches on the appropriate modifications. Have a productive week of training, and most importantly, enjoy the journey to better health and fitness at the Urban Athletic Club!