Monday 5/11/2026

Warm up

https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv

Workout of The Day

“Quarters”

15 minute AMRAP

• 25 push presses: Side 1

• 25 push presses: Side 2

• 25 goblet squats

• 100 double unders

Rx: Push press and goblet squats 50/35lb DB. U16/over 50: 35/25lb DB

Full Armor Benchmarks

• Post Score (Name, gender/age and score. Rx if you didn’t change anything. Scaled if you made modifications. : Full Armor Benchmarks Score Submission Sheet

• View all benchmarks: Full Armor benchmarks

Accessory Work

• 1×50 single leg leg raises (sitting up)

Cool down

• 1-3 minute: Coach or lunge variation stretch

  Complete additional stretches, SMR and/or active recovery as needed

Goal Specific Training

• Add a small amount of practice/training before or after workouts.

• View our movement library for ideas: https://docs.google.com/spreadsheets/d/1JwU8KwVEbMVC1FCvgd0f0hXncENWKu-MxfnjVk7I__4/edit?usp=sharing

“Whatever you do, work at it with all your heart, as working for the Lord, not for human masters”