May 2023 | Week 3 Programming

Power Up Your Week: Urban Athletic Club’s Week 3 Fitness Programming

Welcome to the third week of our exciting fitness programming at Urban Athletic Club! This week is filled with a balanced blend of strength, endurance, mobility, and high-intensity workouts. Here’s a sneak peek into what we have in store for you.

Monday: Strength and “Trailing”

We’re starting the week with a classic strength builder: the front squat. You’ll complete three sets of three reps, focusing on form and power. Following this, we’ve planned the Workout of the Day (WOD) called “Trailing”. This includes three rounds of kettlebell (KB) exercises, alternating arms for an equal workout on both sides. Prepare for:

  • 8 KB Cleans
  • 10 KB Push Presses
  • 12 KB Overhead Walking Lunges
  • 25 Double-Unders

Tuesday: “Printstream”

Tuesday’s routine is all about endurance with a 25-minute AMRAP (As Many Rounds As Possible) of:

  • 2 sets of 6 Strict Pullups
  • 12 Bodybuilders
  • A 400m run

Wednesday: Strict Press and “Open 22.1”

We begin with three sets of eight strict presses, a great exercise for upper body strength. Then, it’s on to the WOD “Open 22.1”, a 15-minute AMRAP of:

  • 3 Wall Walks
  • 12 Dumbbell Snatches
  • 15 Box Jump Overs

Thursday: “Eye of Horus”

On Thursday, we shift focus to technique and form, with a ‘For Quality’ workout. This includes Bulgarian Split Squats, Romanian Deadlifts (RDLs), Bench Presses, and Single Leg Glute Bridges.

Friday: Turkish Getup and “VIP Entrance”

Friday starts with an 8-minute EMOM (Every Minute On the Minute) of Turkish Getups, followed by the WOD “VIP Entrance.” This is a 20-minute AMRAP with a buy-in of 80/60 Calorie Row/Bike, then:

  • 5 sets of 12 Toes to Bar
  • 8 Ring Dips

Saturday: Power Clean and “The Canopy”

We’re wrapping up the weekdays with an EMOM of Power Cleans for 10 minutes, followed by the WOD “The Canopy” for total work time. The routine is:

  • 21-15-9
  • American Kettlebell Swings
  • Burpees over Kettlebell

Sunday: Partner WOD

Finish off your week with a fun and collaborative Partner WOD. The workout will be announced in class – come prepared for a surprise!

Remember, each day is a new opportunity to improve. Listen to your body, focus on your form, and most importantly, enjoy the process. Stay strong, Urban Athletic Club members – you’re doing great! Stay tuned for next week’s programming.

Complete programming is in CHIP