September 2023 | Week 2

Week 2 of September Programming at Urban Athletic Club: Elevate Your Fitness Game!

Hey, UAC Family and Followers! We’re thrilled to bring you the second week of our September programming. This week, we’ve got a lineup of workouts that are not only fun but also designed to challenge you at your individual level. This week has a lot of shoulder work, so warm up your shoulders!

Whether you’re a seasoned athlete or just getting started, there’s something for everyone. So, let’s dive right in! Remember, all workouts are scaled to meet each athlete’s level—we offer 8 levels of programming to ensure you get the most out of each session. This week’s programming is in Chalk It Pro (CHIP).

Monday: Upper Body Push & Steel Canopy

  • Upper Body Pushing: Tailored to each member’s level, this workout focuses on building strength and endurance in your upper body.
  • Conditioning – Steel Canopy:
    • Deadlifts
    • Handstand Push-Ups
    • Push-Ups

Tuesday: Venetian Canal & Beach Accessory Work

  • Venetian Canal: A challenging circuit featuring 3 rounds of 8-minute reps that include:
    • Rowing
    • Kettlebell Snatches
    • Air Squats
    • Double Unders
  • Beach Accessory Work:
    • Core
    • Arms

Wednesday: Power Snatch EMOM & Papercut

  • Power Snatch EMOM: Every Minute On the Minute, work on your power snatch technique and strength.
  • Conditioning – Papercut:
    • Snatch Grip Deadlifts
    • Wall Balls
    • Muscle Ups

Thursday: Pistol Squats & Sunspot

  • Pistol Squats: Work on your balance and leg strength with this challenging exercise.
  • Accessory Work: Additional exercises to complement your pistol squats.
  • Conditioning – Sunspot: A triplet workout featuring:
    • Thrusters
    • Lunges
    • Running

Friday: EMOM Power Clean & Feathered Hat

  • EMOM Power Clean: Every Minute On the Minute, focus on your power clean technique and strength.
  • Conditioning – Feathered Hat:
    • Air Bike
    • Cleans
    • Box Jump Over

Saturday: Partner Workouts & Bench Press

  • Partner Workouts: Team up for some fun and challenging exercises.
  • Benchpress: Finish strong with some Bench Press to improve your upper body strength.

Sunday: Partner Workouts

  • Partner Workouts: Another day to team up and challenge each other while having fun.

We can’t wait to see you crush these workouts! Remember, our coaches are always here to guide you and ensure you get the most out of each session. Let’s make this week another step towards reaching your fitness goals!

See you at the gym!

The UAC Team