Friday 1/30/2026

Warm up

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

The Daily Test

5 Rounds For Time

• 5 gymnastic complexes (1 hanging hip touch: side one, 1 hanging hip touch: side tow, 1 strict pull up, 1 toes to bar)

• 5 split jerks side one (115/80Ibs)

• 5 split jerks side two (115/80Ibs)

  Rx under 16/over 50: 80/55Ibs

• At Home/Travel Option: For gymnastics complex complete: Single arm DB or object lateral raise per side, bent over row, lying leg raise. Complete split jerk with object or DB’s

Standards/Scaling

Hip touches: must touch hips with hands before returning back to handing, use bands as needed for assistance. Strict pull ups: Arms must start locked out and chin must finish above the bar, use bands as needed for assistance. Toes to bar: Feet must be behind bar and finish with both feet touching the bar, scale to knees to elbows, knees to chest, knees over hips or lying leg raises if needed. Split jerk: Bar must start in front rack, receive in split position, must finish with arms straight and feet side by side before brining the bar down. Use lighter weight if needed

Full Armor Fitness League

• Post Score (Name, gender/age and score. Rx if you didn’t change anything. Scaled if you made modifications. Thursday and Sunday just post your name if you completed the task): Full Armor Fitness League Score Submission Sheet

• View Leaderboard: Full Armor Fitness League Leaderboard

• View Weekly Top 5: Full Armor Fitness League “Top 5”

Accessory Work

• 2x25 side lying leg circles each direction https://youtu.be/VgysBPnVJWg?si=PR63cW5MXP2qHPTl

Cool down

• 1-3 minutes: Standing elevated adductor stretch https://youtube.com/shorts/GvCCPH0Mp3U?si=-ZcJxatjCyPUNlau

  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”