Mural in Vlagden Alley in DC, one block from Urban Athletic Club

Urban Athletic Club October Week Two Programming

Greetings, Urban Athletic Club members! As we dive into week two, we have a series of dynamic workouts lined up for you, ensuring every muscle group gets a good burn. Whether you’re a seasoned athlete or a beginner, we have something tailored just for you. Let’s jump right in!

Monday: Weightlifting Wonders

  • Cleans: Perfect your technique and build power.
  • Squats: Strengthen those legs and improve your stability.
  • Jerks: A full body exercise to enhance your push movements.
  • Workout – Market Trend: Four rounds to get your heart rate up and muscles engaged.
  • Calories on the Bike
  • Kettlebell Cleans
  • Kettlebell Rows
  • Box Step Ups

Tuesday: Full Throttle Fitness

  • Workout – On Empty: Push your limits in this three-round sprint.
  • Dumbbell Thrusters
  • Burpees
  • Sprint
  • We’ll conclude with core and hip accessory movements to stabilize and strengthen.

Wednesday: Midweek Madness

  • Workout – Buttermilk: Rowing, Toes to Bar, and Double Unders will challenge your endurance and coordination.
  • Cash Out: 50 Wall Balls for an added burn!
  • Finish the day with upper body accessory work to tone and tighten.

Thursday: Thrive and Thrust

  • Start with Front Squats to emphasize those quads.
  • Workout – Chief: A perfect blend of strength and cardio.
  • Power Cleans
  • Push-Ups
  • Air Squats

Friday: Push, Pull, and Pace

  • Focus on Push Jerks for shoulder strength and power.
  • Workout – Trunk Space: A dynamic duo of exercises followed by a Medball Run.
  • Dumbbell Snatches
  • Wall Balls

Saturday: Weekend Warrior Workout

  • Workout – Cash Advance: A high-intensity blend of pull and jump movements.
  • Pull-Ups
  • Box Jumps
  • AbMat Sit-Ups
  • Round off the session with Pullups and shoulder accessory exercises.

Sunday: Double Trouble

Partner up and take on our special workout, designed to encourage teamwork and fun!

October Rowing Challenge: We’re challenging you to see how many meters you can row all month long. This is open to everyone, regardless of fitness level. Not only will you compete for bragging rights, but everyone participating will also receive a prize!

As always, check out Chalk It Pro for detailed workouts, and don’t forget that every workout has scaling options to accommodate every fitness level.

Stay strong, stay committed, and let’s make week two unforgettable! 🏋️‍♂️🚴‍♀️🔥