Friday 08/29/2025

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Strength 1
Dumbbell Z Press 3x8
After the heavy deadlift is complete, perform:
3 sets of 6–8 Dumbbell Z-Press

Seated Double Dumbbell Z Press

Strength 2
Deadlift 1x1
Deadlift: Build to a 1RM in 5-6 working sets
(15 minutes to complete)

** If you found a Deadlift 1RM at the end of our last strength cycle, instead perform:
3-4 sets of 3 reps @ 80-85%

WOD
"Atlas"
For Time:
9-15-21 
Thrusters 95#/65#
3 Rope Climbs after each set (Scale 9 Pull Ups)
-into-
100ft Overhead Walking Lunge 95#/65#

Thursday 08/28/2025

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Strength 1
Snatch 1x1
Snatch: Build to a 1RM in 5-6 working sets
(15 minutes to complete)

** If you found a Snatch 1RM at the end of our last strength cycle, instead perform:
EMOM8
1 rep @75-80% of Snatch 1RM

Strength 2
Bent Over Barbell Row 3x8
After the snatch is complete, perform:
3 sets of 8 Bent Over Barbell Row

WOD
"Running Isabel"
5 Rounds For Time:
200ft Run
6 Power Snatches 135#/95#

Wednesday 08/27/2025

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Accessory
Gymnastics - Pressing (Week 1)
Pressing Test Day: 
Level 1: Complete max effort wall walks [to your comfort level] within 2 minutes.
Level 2: Complete max effort kipping handstand push-ups within 2 minutes.
Level 3: Complete max effort strict wall facing handstand push-ups within 2 minutes.
Make sure you save these numbers so you can use them throughout the cycle.

WOD
"Going Dark"
For Time:
50/40 Calorie Air Bike
200ft Farmer Carry (70s/50s)
50 Hand Release Push Ups
200ft Farmers Carry (70s/50s)
50/40 Calorie Air Bike