January Week 4: Level-up Your Strength and Fitness Game

Monday: Challenge Your Limits with Back Squats and High-Intensity Finishers

As we step into a new week at Urban Athletic Club, we’re excited to elevate your fitness journey with our sophisticated yet dynamic programming. This Monday, we’re pushing the boundaries with our back squat regimen. Each athlete will engage in a 15-minute session, working through 5-7 sets, lifting every 2:30 minutes. Aim for 20 reps each set, adding 5-10% more weight than last week. This gradual increase not only challenges your strength but also ensures a balanced progression.

In between, our accessory work focuses on power and core stability with box jumps and side planks, respectively. Then, brace yourself for a high-energy finisher with a blend of double-unders, jumping chest-to-bar pull-ups, and scaling options for all levels. Remember, sets 1-4 focus on increasing weight, while sets 5-7 aim to get you close to those 20-rep sets.

Tuesday: Kettlebell Mastery and Endurance Cycling

Tuesday’s session is a rhythmic dance of strength and endurance. Over six rounds, with 45 seconds on and 15 seconds off, you’ll engage in single-arm kettlebell swings, kettlebell front rack marches, single-arm kettlebell planks, and calorie-burning on the bike. This mix not only enhances muscular endurance but also keeps the workout fresh and engaging.

Wednesday: Pressing Forward with Strict Press and Functional Movements

Midweek at UAC is about balance and strength. You’ll work through 4-6 sets of 8-10 strict presses, every 2:30 minutes. Accessory exercises include arms-only wall balls and kneeling band lat pulldowns, promoting full-body engagement. The workout concludes with a four-round for-time challenge, combining ring dips, box jumps, strict burpees, walking lunges, and a focus on technique.

Thursday: Weightlifting Wonders with Cleans and Compound Movements

Thursday is about mastering the clean. An EMOM (Every Minute on the Minute) for 10 minutes of clean pulls and hang power cleans, increasing weight every other minute. This is followed by a 16-minute ascending ladder of deadlifts, hang power cleans, and a 200m run, testing both your lifting technique and cardiovascular endurance.

Friday: Pull-Up Prowess and Lactic Tolerance Assessment

Friday’s focus is on upper body strength, with 4-6 sets of 3-5 strict pull-ups, complemented by red ball slams and Russian twists. Then, it’s time for the Level Method Lactic Tolerance Assessment, a key element of our LIT programming philosophy, ensuring every workout is tailored to your individual fitness level.

Saturday: A Full Body Blast and Community Spirit

The weekend kicks off with a challenging five-round for-time workout, including strict leg raises, back rack step-ups, weighted sit-ups, and hang muscle snatches. Post the main workout, there’s a 15-minute front squat session with an emphasis on strongman and core accessory work. Plus, don’t forget our community workout at noon for the Live Like Lou Foundation for ALS, embodying our commitment to community impact.

Sunday: Partner Up for Fun and Fitness

And as always, Sunday is reserved for our much-loved partner workouts, fostering a sense of camaraderie and shared achievement.

At Urban Athletic Club, we pride ourselves on accommodating all levels, with seven distinct levels for each workout. Whether you’re just starting out or an experienced athlete, our sophisticated, customized approach ensures that everyone’s fitness journey is as unique as they are. Join us this week and experience the fusion of a boutique gym’s sophistication and the energetic pulse of a team weight room. Let’s make every workout not just a challenge, but a step towards greater health and vitality in our vibrant D.C. community.