Friday 3/6/2026
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
The Daily Test
“Power Run”
5 rounds each for max load
Every 5 minutes:
400m run
1 power clean
Rx under 16/over 50: Same as above
At Home/Travel Option: Use and object and complete clean to shoulder or front rack
Standards/Scaling
Run: Stay off heals, stay tall, lean into your run. Power cleans: From the floor pull bar driving with the legs, then hips, shoulders, then arms and finish in a quarter-eighth of a squat, then stand tall before lowering back down
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
3×12 side lying clam shells
Cool down
1-3 minutes: Side childs pose
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
Take It Further
“Whatever you do, work at it with all your heart, as working for the Lord, not for human masters”