Wednesday 2/4/2026

Warm up

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

The Daily Test

For Time

• 1k/800m row

• 1 minute handstand hold (back to wall)

• 50 hang cleans 85/60Ibs

• 1 minute arch hold https://youtu.be/wQdKFbKKjcI?si=l2kVo-5tRqdU-gYo

• 100 push jerks 85/60Ibs

  Rx under 16/over 50: Hang clean and jerk weight to 60/40Ibs

  At Home/Travel Option: Row: Complete DB or object swing rows. Handstand hold: Complete as written. Hang cleans: Use DB’s or objects. Arch old: Complete as written. Push jerks: Use DB’s or objects

Standards/Scaling

Row: Scale distance if needed. Handstand hold: Keep body off wall and arms locked out, scale to wall facing or pike. Hand cleans: Start standing with bar in hang position, clean bar to shoulders, stand and reach full hip and knee extension before lowering back down. Scale weight as needed. Arch hold: Keep arms and legs straight without touching the ground. scale to bent arms as needed. Push jerks: Bar starts on shoulders, complete lift with bar overhead and bring hips and knees to full extension, reduce 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 standing lateral band abduction

Cool down

• 1-3 minute: Deep lunge 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”