Tuesday 2/3/2026

Warm up

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

The Daily Test

4 rounds for max rounds and reps

3 minutes of the following/3 minutes rest. Continue on where you left off each round

• 3 rope climbs

• 6 broad jumps

• 9 wall balls (10/9’ target, 20/14Ib ball)

  For broad jumps set cone line 3yds apart, jump 1-2 time to get past the line. Turn around and repeat.

  Rx under 16/over 50: Same as written

• At Home/Travel Option: Rope climbs: Complete 3 towel pull ups for every rope climb or 3 single arm renegade rows per side for each rope climb. Broad jumps: As written. Wall balls: Complete thrusters with dumbbells or objects

Standards/Scaling

Rope climbs: Make contact with top of rope and control decent. Partial reps or lying to standing if needed. Broad jumps: Feet stationary and stick landing (no stepping). Band supported vertical jumps if needed. Wall balls: Break parallel, med ball to target. Reduce height or med ball weight as 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

• 3x20 banded front raises

Cool down

• 1-3 minute: Side child’s 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

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