Monday 4.20.2026

*We are re-testing our 5-RM Strict Press that we established at the beginning of this training cycle (if you were here on 3.3.2026). For the back off set, either use 85% of today’s heaviest set, or use the same weight you used that day, and try to get a few extra reps.

“FITNESS” & “PERFORMANCE”

A. Take 12 minutes (3-5 working sets) to establish a 5-Rep Max Strict Overhead Press

Followed by...

One set of:
Strict Overhead Press x Max Reps @ 85% of today’s 5-RM

B. Complete as many rounds and reps as possible in 5 minutes of:
11 Wall Balls
7 Toes to Bar

Rest 2 minutes, then...

Complete as many rounds and reps as possible in 5 minutes of:
3 Devil's Presses (50/35 lb)
7 Box Jumps

C. Two or three sets of:
Supinated Grip Band Pull Aparts x 12-15 reps
Rest as needed
Side Plank or Star Plank x 20-40 seconds each side
Rest as needed

“PUMP”

A. Same as above

B. Three sets of:
Single Arm Dumbbell Bench Press x 8-10 reps each arm @ 21X1
Rest as needed
Dual Kettlebell Bent Over Rows x 10-12 reps @ 21X1
Rest as needed
Banded Bicep Curls x 15-25 reps
Rest as needed

C. Same as above

“ENDURANCE (AKA SWEAT SESH)”

30-45 Minutes at sustainable pace of:
1000 Meter Bike
100ft KB Front Rack Carry (Left Arm)
100ft KB Front Rack Carry (Right Arm)
500 Meter Ski, Row, or Bike
100ft Suitcase Carry (Left Arm)
100ft Suitcase Carry (Right Arm)