Sunday Rundown + Week Preview

It’s Sunday again, so we’ve got some links to share. 🔥

In addition to providing our weekly programming overview, we share the best information we find on the internet to help you live a better life! Topics include what’s hot in Shaw and DC, productivity, relationships, apparel, recovery, nutrition, and culture. 💪

Here’s what we’ve got for you today.



It’s the final week of September’s programming! Deadlift assessment on Monday, Lactic Tolerance assessment on Tuesday, and many challenging workouts to follow!

September — Week 4 (of 5)  

September 26 – 10/1

✅ Monday — Assess Deadlifts

✅ Tuesday — Assess Lactic Tolerance

✅ Wednesday — EMOM Cleans + Row/Clean WOD

✅ Thursday — Toes to Bar and double/single under

✅ Friday — Ring Skills + Dips/Box Jumps/Bike WOD

✅ Saturday — Handstand/Pullup/Wall Balls/KB Swing


READ/WATCH [Level Method overview]



September’s Themes

⚡️ Electricity Discipline — Weightlifting

🏠 System —  Plumbing

📈 Progression — Deadlift

🏆 Virtuosity — Bodyweight

🥳 Fun — Girls

✍️ Assessments — Deadlift, Lactic Tolerance


Want to learn more about themes? 

Read more here



On the blog:

👠 Shoes that elevate the toes off the ground have NO place in the weight room

🍺 Where to Celebrate Oktoberfest Around DC

Have a great week!


Graham King and the UAC Team


Schedule your
free intro

Talk with a coach about your goals, get the plan to achieve them.

fill out this form to get started >>

Take the first step towards getting the results that you want!