December Training

Week 3 of December Training | Saturday Bonus: 12 Days of Christmas WOD

Monday: Dynamic Beginnings


  • 20 minutes AMRAP
  • 6 Box Jumps (24/20)
  • 12 Deadlifts (95/65)
  • 24 Abmat Situps
  • Every 2 min = 3 Power Snatches (95/65)

Start your week with this dynamic workout! It’s a perfect blend of cardio, strength, and core exercises designed to kickstart your fitness journey this week.

Tuesday: Pull-Up Power and More


  • 15 minutes to Accumulate 4-6 Sets
  • 3-5 Strict Pullups or Chinups
  • Accessory Work: 40′ Double-overhead Kb Carry and 5 Plate Halo each side

Lift every 2:30, aiming for 60 seconds rest between sets. Then, challenge yourself with the WAGYU for time: 3 Rounds of 20 Pistols to box, 3 Wall Walks, and 5 Mod. Rope Climb.

Wednesday: Back Squat Focus


  • 15 minutes, 5 x 5 Back Squat Building
  • Accessory Work: 5 Step-ups each leg 20′ box and 20 Shoulder Taps

Lift every 2:30 with 60 seconds rest between. Then, tackle “Fall Leaves” for time: 5 Rounds of Jumping CtB Pullups, 100ft Shuttle, 16 Goblet Walking Lunges (53/35), and another 100ft Shuttle.

Thursday: “Hotel Lobby” Challenge


  • For Total Time: 40/30 Cal Bike/Row, Rest 1:30, 3 Rounds of 25 Doubleunders (or 50 Singleunders) and 8 Burpees, Rest 1:30, repeat x 3

This workout, named “Hotel Lobby,” is a fantastic way to test your endurance and agility.

Friday: “Tassels” – Calorie Blast


  • For Total Cals: 1 minute of 5 Hang Power Clean & Jerks (95/65) followed by AMRAP Airbike ME, Rest 2:00, repeat x 7

Push your limits with “Tassells,” focusing on power movements and maximizing calorie burn.

Saturday: Festive Fun with 12 Days of Christmas WOD

Surprise Partner WOD! Get ready for a special festive workout that’s both fun and challenging. Bring your A-game and your holiday spirit!

Remember, at Urban Athletic Club, we’re all about balancing physical training with overall health and wellbeing. These workouts are designed for the blue level, catering to a broad range of abilities while still offering a challenging and rewarding experience. Let’s make this week count and edge closer to our fitness goals together!