As we move into the second week of June, we are excited to bring you a new series of workouts. This selection of movements is designed to challenge your fitness levels and build strength and endurance. Remember, all exercises are scalable to your Level Method level, ensuring everyone can participate and progress at their own pace.
Also, Run Club starts this week! Monday at 6:30pm and Saturday at 8:30 am. You can read more here.
Monday: “Shipwreck”
Get ready to set sail with our first workout of the week:
- For Time
- 6 Rounds
- 8 Deadlifts
- 6 Power Cleans
- 4 Thrusters
- Rest 1:00 between rounds
- Accessory Work
- 4 Sets For Quality
- 30 sec Russian Twists
- 30 sec Heel Taps
- 10 Pallof Press each side
Tuesday: “Poolside”
After strengthening your pull-up technique, dive into a WOD called “Poolside”:
- 10 min AMRAP
- Pullups (4-8-12-16…etc)
- Pistols
- Single Arm Db Thruster
Wednesday: “Opening Credits”
This workout is a blockbuster featuring an array of exercises:
- 21 min AMRAP
- 5 Ring Dips
- 10 Bodybuilders
- 30 Double-unders
- Accessory Work
- 3 Sets For Quality
- 10 Wall Slides
- 15-sec Isometric Ring Row Hold
- 10 Lying External Rotations on each side
Thursday: “Mother Hen”
Start with 15 minutes of back squats before meeting “Mother Hen”:
- 15 minutes
- 4 x 5 Back Squats
- “Mother Hen”
- 3 Rounds For Reps
- 2 minutes of 16 BB Reverse Lunges & AMRAP Walking Lunges (1:00 Rest)
- 2 minutes of 15 Toes to Bar & AMRAP Hollow Holds (1:00 Rest)
Friday: “Stop Watch”
Pair up for this race against time:
- For Time – In Partners
- Buy-in: 600m Run
- 30-20-10 (each) of:
- Hang Power Cleans
- Box Jump Overs
- You go-I go for each set
- Buy-out: 600m Run
Saturday: Handstand and “King of the Jungle”
After 12 minutes of handstand work, move on to the “King of the Jungle”:
- 12 minutes: Accumulate 5-7 Sets of 2-3 Strict HSPU and 8-10 Piked HSPU
- “King of the Jungle”:
- 5 Rounds For Quality
- 2 Rope Climbs (or 8 Strict Chin-ups)
- 3 Wall Walks
- AMRAP L-sit
- Rest 1:00 between rounds
Sunday: Partner WOD
To wrap up the week, we have a surprise partner WOD. Details to come!
Whether tackling the “Shipwreck” or becoming the “King of the Jungle”, remember that consistency and effort are the most important part of fitness. Let’s have a fantastic week, Urban Athletic Club family.
Happy Training!
The Urban Athletic Club Team