December Training

Week 4 of December Training: Ending December with Strength

A Look at This Week’s Training at Urban Athletic Club


As we approach Week 4 of December Training, it’s a great time to reflect on our fitness journey and look forward to the new challenges and achievements that await us in the coming year. This week at Urban Athletic Club, we’ve got a lineup of workouts that are not just about physical strength, but also about celebrating our progress and setting the stage for continued growth in the New Year.

Monday, December 25th – Christmas Day: A Day of Rest and Joy

Christmas Day is a time for rest, reflection, and joy. Spend this day with your loved ones, indulge in the festive spirit, and recharge your batteries for the exciting week ahead in your fitness journey.

Tuesday, December 26th – Back to Action with a Dynamic Workout

After a day of celebration, it’s time to get back into action. Tuesday’s session is designed to reignite your fitness fire with a mix of strength and conditioning:

  • 20-Minute Circuit:
  • 20 Slamballs (20/15)
  • 15 Bodybuilders
  • 10 Hanging Leg Raises
  • 50ft Bear Crawl

This blend of exercises is perfect for shaking off the holiday indulgence and getting your body moving again.

Wednesday, December 27th – Testing Day: Measure Your Progress

Midweek brings an opportunity to test your limits and see the progress you’ve made:

  • For 2 Times:
  • 125 Wallballs (20/14)
  • Rest 5:00
  • 500m Row at MAX EFFORT
  • Assessing Upper Body Pull and Rings

This is your chance to push your boundaries and take pride in your improvements.

Thursday, December 28th – Strength and Stamina Focus

Thursday’s session is all about building strength and improving stamina:

  • 15 Minutes of Bulgarian Split Squats
  • Accessory Work: POWER and ANTAGONIST exercises.
  • Metabolic Conditioning Tabata:
  • Burpees, Push Press (65/45), Walking Lunges

This combination is designed to refine your technique and build endurance.

Friday, December 29th – High-Intensity Cardio and Cleans

Friday’s workout is a race against the clock, combining cardio with strength training:

  • 5 Rounds:
  • 15/12 Cal Bike
  • 15 Hang Power Cleans (75/55)
  • 35 Doubleunders (or 75 Singleunders)

A minute’s rest between each round will help you maintain intensity throughout.

Saturday, December 30th – Final Testing Day: End the Month on a High Note

We conclude our December training with another testing day:

  • For Time:
  • Kettlebell Swings and Jumping Pullups
  • Upper Body Pull and Rings Assessment

It’s time to showcase the results of your hard work!

Conclusion: Embark on Week 4 of December Training and Embrace the Journey Ahead

As we wrap up our December training block, remember that every workout, every rep, and every drop of sweat contributes to your fitness journey. Let’s celebrate our achievements and step into the New Year with excitement and determination for even greater accomplishments.

Remember, at Urban Athletic Club, we’re more than just a gym; we’re a community dedicated to supporting each other in our fitness goals. Here’s to a strong finish to December and an even stronger start to the New Year!