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

Week One Training at Urban Athletic Club: A Comprehensive Guide

Welcome to a new week of intense, dynamic workouts at Urban Athletic Club in the heart of Washington DC’s Shaw neighborhood. We have a killer lineup of training sessions designed to improve your strength, agility, and endurance. Let’s break down what’s in store for you this week.

Monday: Focus on Weightlifting

**Main Event:** Heavy Clean  

Our week kicks off with a heavy clean session. This weightlifting routine targets your entire body, specifically your legs, hips, and upper back. 

**MetCon:** 15-min AMRAP  

– Power Cleans  

– Thrusters  

– Burpees

Tuesday: Flight of a Condor

– Double Unders  

– Muscle Ups or Pull-Ups  

– More Double Unders  

– Toes to Bar  

This cycle continues for two more rounds with decreasing reps.

**Strength Finisher:** Dumbbell Floor Press and Row Superset  

Wind down your Tuesday with a superset that works on your chest and back.

Wednesday: Snatches and DT

**Main Event:** 10-min EMOM of Snatches  

A challenging 10-minute Every Minute on the Minute (EMOM) session focusing on snatches.

**Fan Favorite:** DT  

DT is a crowd-pleaser, involving five rounds of 12 deadlifts, 9 hang power cleans, and 6 push jerks.

Thursday: Push and Pull

**Main Event:** Push Press with Accessory Work  

We’ll work on your shoulder strength and stability with push presses, accompanied by some accessory work.

**MetCon:** Off the Grid  

– Running  

– Push-Ups  

– Strict Press  

– Ambit Sit-Ups

Friday: Squats and Sprints

**Main Event:** Back Squats  

The fundamental exercise for building lower body strength.

**MetCon:** On Rails  

– Hang Squat Cleans  

– Ring Rows  

– Sprints

Saturday: Double MetCon Day

**First MetCon:** Oxygen Tank  

– Two rounds of Rowing, Box Jumps, and Rest  

– Followed by two rounds of Biking, Dumbbell Snatch, and Rest

**Second MetCon:** Xenomorph  

Five intense rounds of:  

– Power Snatch  

– Burpees

Sunday: Partner Workout

– Bring a friend and crush Sunday’s workout!

No matter where you are on your fitness journey, this week’s training at Urban Athletic Club is designed to push your limits and achieve new personal bests. Make sure to hydrate, stretch, and bring your A-game!

See you at the gym!