Week 4: November 20 – 26th
Elevate Your Strength and Endurance in Week Four
Welcome to week four of our comprehensive strength and conditioning programming at Urban Athletic Club! This week, we’re pushing boundaries and setting new personal bests. Let’s dive into the schedule:
Monday: Pushing the Limits
Strength Focus: Front Squats
- Goal: Surpass last week’s weight.
- Accessory Work: 3 Consecutive broad jumps and glute bridges.
WOD – “Coffee Filter”
- Duration: 3 minutes per round, 5 rounds.
- Components: Hang Squat Cleans, Box Jumps, and Burpees.
Tuesday: Honoring Heroes
Hero WOD – “Tellier“
- A rigorous blend of burpees, push-ups, lunges, sit-ups, and air squats.
- Hammer Curls and Skull Crushers.
Wednesday: Hitting the Tipping Point
- 12 minutes of Power Snatches, every minute on the minute.
WOD – “Tipping Point”
- Dumbbell snatches and chest-to-bar pull-ups.
- Leg lifts and hollow holds.
Thursday: Thanksgiving Special
WOD – “Thanksgiving Dinner”
- Partner workout, 30 minutes.
- Rotations: 200m run, Squat Cleans, Burpees over the Bar, Wall Balls, and Double Unders.
- Cash Out: 30 strict pull-ups.
Friday: Strength and Stability
Strength Focus: Bench Press
WOD – “Carabiner”
- Emphasis on quality: L-sit Holds, Handstands, Rowing, and Plate step-ups.
Saturday: Kettlebell Challenge
WOD – “Tempered Glass”
- 7-minute AMRAP, team-based.
- Kettlebell Swings, Double Unders, KB Front Squats, and more Double Unders.
- Tempo-paced Back Squats.
Sunday: Partner Power
- A special partner workout to end the week on a high note.
All Levels Welcome!
Every workout includes seven levels, from beginner to advanced, ensuring everyone can participate and progress. Members can check out the complete programming in Chalk It Pro.
On Thursday, Friday, Saturday, and Sunday, we welcome guests! Members, use your free guest passes available in Chalk Talk. We’re also extending invitations to our alumni and former members of Urban Athletic Club. Visiting DC? Purchase a Drop-in pass here!
Join us for a week of pushing your limits, honoring heroes, and celebrating community. Let’s make this week at Urban Athletic Club unforgettable!
Here’s to a week of strength, endurance, and community spirit at UAC! 🏋️♀️🏋️♂️💪