Black and White Photo of Equestrian statue of John A. Logan in Washington, DC.

November Week 4 | Strength and Conditioning Programming

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.

Extra Credit

  • Hammer Curls and Skull Crushers.

Wednesday: Hitting the Tipping Point

EMOM Strength:

  • 12 minutes of Power Snatches, every minute on the minute.

WOD – “Tipping Point”

  • Dumbbell snatches and chest-to-bar pull-ups.

Extra Credit

  • 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.

Strength Finisher:

  • 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.

Special Invitations

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! 🏋️‍♀️🏋️‍♂️💪