Monday 1/5/2026
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
Workout of The Day
For time:
700/560m row
70 wall balls (20/14Ibs, 10/9’)
1 minute chin over bar hang (supinated grip, chin doesn’t touch bar)
1 minute air squat hold (just below parallel, no bottoming out)
16 year old/younger and 50+ Rx same as above
At Home/Travel Option: Complete DB or object swing rows instead of row. DB or object thrusters instead of wall ball. Bent over row hold instead of chin over bar hang.
Full Armor Fitness League
Post Score (Name 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 Daily Top 5: Full Armor Fitness League “Top 5”
Notes
Row: Maintain good posture and patient on the lean back when pulling. Wall balls: Modify weight and/or target height as needed. Chin over bar hang: Use bands as needed. Air squat hold: Find a target and stay just above that target
Accessory Work
3x10 seated tibialis raise with DB https://youtube.com/shorts/b_xNeXBvMlo?si=3AAAQZSZp7A_ZaJ4
Cool down
1-3 minutes: Lunge (hands or elbows to ground)
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”
- Colossians 3:23