Monday 1/19/2026
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
Workout of The Day
6 rounds for rounds Completed
Minute 1: 6 bar muscle ups
Minute 2: 30yd crab walk (5yds forward/5yds backward 3x, hands behind the line to start and across line to finish) or 30 hip touches in table top position.
Minute 3: 10 box jumps (20/24”)
Rx under 16/over 50, jumping bar muscle ups, 20/15” box jumps
At Home/Travel Option: Complete 12 bent over rows and 12 push ups instead of muscle ups. Find any object for box jumps or complete tuck jumps.
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
Bar muscle ups: Scale to jumping bar muscle ups or chest to bar pull ups. Crab walk: Scale to hip touches from table top position or shorten distance. Box jumps: Reduce height as needed
Accessory Work
80 arch rocks
Cool down
1-3 minutes: Seated tricep 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”