June 2023 | Week 3 Training Preview

Urban Athletic Club Shaw’s Fitness Training Program – Week 3 June (19-25)

Hello UAC members!

Prepare for another week of challenging yet satisfying Urban Athletic Club workouts. Here’s your workout schedule for the upcoming week.

Monday: June 19
Strength training will involve pull-ups and weighted pull-ups. The accessory work within each round includes a 40′ Farmer’s Carry (Heavy) and 10 Empty Bar Clean and Push Press.

In the Conditioning segment, we’ll set the clock for 15 minutes for the 2-4-6-8-10…etc sequence of Ring Rows and Hang Squat Cleans.

Tuesday: June 20
It’s time to brace yourself for the Filthy Fifty, a CrossFit staple workout that will uniquely test your stamina, strength, and endurance. We’re going to push our limits today!

Wednesday: June 21
Today we’ll be focusing on Deadlifts. You should aim for 4-6 sets of 1-5 Deadlifts. We’ll accompany this with Accessory Work, including 10 DB Shrugs and 10 Hanging Knee Raise (SLOW).

We will wrap up with “Delta Works,” a grueling conditioning workout For Time:
10-20-30-20-10 of Wallballs and 10 Deadlifts.

Thursday: June 22
Conditioning for the day is “North by Northwest,” consisting of 8 rounds for reps in Tabata style:

  • Bodybuilders
  • Hanging Leg Raises
  • Box Jump Overs
  • Ring Rows
    We’ll also incorporate a few Accessory movements for a comprehensive workout.

Friday: June 23
Our Strength component will involve 4-6 sets of 5-8 Ring Dips. For the Accessory Work Within Each Round, we’ll do a 40′ Sled Push w/Long Arms (heavy) and 10-20 Barbell Curls.

Our Conditioning workout is “Nile Monitor,” a 12 min AMRAP with:
10 Front Squats
12 Pushups
50 Singleunders
Remember, any break translates to a 100ft Shuttle!

Saturday: June 24
It’s a special day for us as we’ll be doing Coach Jenn’s Final WOD. Our strength training involves Clean and Squat Clean. We’ll take 15 minutes to build to a heavy 1 rep.

For Conditioning, we’ll complete 30 Power Cleans and then 30 Power Snatch For Time. Every break means completing 3 Bar Facing Burpees.

Sunday: June 25
We wrap up the week with a fun yet challenging Partner WOD! Grab a workout buddy, and let’s crush it together!

Before we conclude, let’s wish a heartfelt farewell to Coach Jenn. We’re sad to see her go but excited for her new journey in Chicago. Jenn, we appreciate your passion, dedication, and the positive energy you brought to our UAC family. We’re going to miss you dearly. Best of luck on your new adventure!

That’s all for this week, UAC members. Let’s meet at the gym and make every rep count!

Yours in Health,
Urban Athletic Club