May 2023 | Week 2 Programming

Title: Get Ready for an Exciting Week of Fitness Programming at UAC Shaw!

Discover the perfect balance of strength, endurance, and functional fitness in our workouts from May 8th to 13th.

Hey there, UAC Shaw family! We are excited to share our fitness programming for the week of May 8-13. Our team has created a fantastic blend of workouts to build strength, endurance, and functional fitness. Get ready to challenge yourself and achieve your fitness goals with the UAC Shaw community!

Monday: Kettlebell Powerhouse

Kick off the week with an EMOM (Every Minute On the Minute) workout. In 16 minutes, you’ll perform:

  • 8 Single-Arm Kettlebell Swings
  • 6 Kettlebell Push Presses
  • 4 Kettlebell Snatches

This workout will help you develop explosive power and increase your upper body strength.

Tuesday: Squats and BMU/WB AMRAP

Start with a 15-minute Front Squat session to build lower body strength. Then, tackle the WOD “Swing of Things” – an 11-minute AMRAP (As Many Rounds As Possible) that includes:

  • Bar Muscle-ups (increasing reps by 1 each round: 1-2-3-4-5, etc.)
  • 20 Wallballs

Aim for 5+ rounds in this challenging workout that combines gymnastic and conditioning elements.

Wednesday: All-Around Fitness with “Resurgence”

Get ready for a 35-minute workout to test your endurance and functional fitness. “Resurgence” consists of:

  • 800m Run
  • 60 Sit-ups
  • 50 Bodybuilders
  • 80/60 Cal Bike/Row
  • 8 Bench Presses

Thursday: Building Strength and Stamina

Focus on your upper body strength with a 15-minute session of 4 sets of 12 Barbell Rows. Then, dive into the WOD “Foxhole” – a 9-minute AMRAP that includes:

  • 6 Power Snatches
  • 50m Suitcase Carry
  • 16 Deadlifts
  • 100ft Shuttle Run

With a goal of 3+ rounds, this workout combines weightlifting and conditioning movements for a well-rounded fitness experience.

Friday: Jump and Lunge with “Great Leap”

For time, complete the following:

  • 30-60-90-60-30 Double-unders
  • 20 Single-Arm Kettlebell Front Rack Walking Lunges

This workout will challenge your cardiovascular endurance and lower body strength.

Saturday: Pull, Lift, and Run

Begin with a 15-minute Pull-up session to build upper body strength. Then, take on the WOD “AGQ 22.1” – 3 Rounds For Time that includes:

  • 20 Toes-to-Bar
  • 20 Dumbbell Snatches
  • 200/400/600m Run (increasing distance each round)

This workout is a great mix of gymnastics, weightlifting, and cardiovascular endurance.

Remember, every workout is scaled to your ability! Complete programming for levels is in CHIP.