Armis SPRC – Mobile

Daily-5 Warm-Up

Warm-Up (No Measure)

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES

25′ Slow Bear Crawl

25 Mountain Climbers

25′ Slow Bear Crawl

25 High Knees

(No Measure)

Full-Body Strength

Metcon (Weight)

5 SETS ON A 10:00 CLOCK…

16 Glute Bridge Floor Press

16 Weighted Glute Bridges

(Score is Weight)

Full-Body Workout

Metcon (AMRAP – Reps)

5 SETS FOR MAX REPS

1:00 Push-Ups

1:00 Burpees

1:00 Alt Reverse Lunges

– Rest 1:00 –

(Score is Reps)

Finisher

Metcon (No Measure)

FOR QUALITY

Max Time in Any Style Plank for 5:00

(No Measure)

Armis SPRC – Speed & Power

Suggested Warm-Up

2 ROUNDS

1:00 EZ Bike

10 Alt. 90/90 Stretch

10 Alt. Groiners

10 Bootstrappers

10 Alt. Cossack Squats

10 Air Squats

Strength

Barbell Back Squat

3 sets of 10 at 70% intensity

Recommended Progression:

1×10 Barbell Only

1×10 @ 65%

3×10 @ 70%

Back Squat

Accessory

Compound Superset:

10 KB Goblet Squats

10 KB RDLs

3 Sets

Accessory

Iso Superset:

25m Sled Pull

10 Nordic Curls

3 Sets

Armis SPRC – Mobile

Daily-5 Warm-Up

Warm-Up (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

7 Burpees into Max Single Unders

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds & Reps)

AMRAP x 6 MINUTES

6 Burpee w/ Extra Push-Up

12 Walking Lunges

24 Double Unders

(Score is Rounds + Reps)

Sunday Sweat

Metcon (No Measure)

EMOM x 24 MINUTES

MIN 1 – :45 Jumping Lunges

MIN 2 – :45 Mountain Climbers

MIN 3 – :45 Cardio Choice

MIN 4 – :20 / :20 Side Plank

MIN 5 – :45 Up-Down + Side Shuffle*

MIN 6 – Rest

*Up-Down + Side Shuffle = 3 steps out + 3 steps back

(No Measure)

Armis SPRC – Mobile

Daily-5 Warm-Up

Warm-Up (No Measure)

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES

10 Air Squats

7 DB Deadlifts

5 Inch Worm + Push Up

(No Measure)

Saturday Squats

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – :50 Super Slow DB Goblet Squats

MIN 2 – :50 Single DB Russian Swings

MIN 3 – :50 Wall Sit

(Score is Weight)

Saturday Squats

Metcon (AMRAP – Reps)

5 SETS FOR MAX REPS

1:00 Max DB Goblet Squats

1:00 Max DB Glute Bridges*

1:00 Max Air Squats

1:00 Max Single DB Romanian Deadlift

-Rest 1:00 b/t Sets-

*Hold single DB on hips

(Score is Reps)

Armis SPRC – Mobile

Daily-5 Warm-Up

Warm-Up (No Measure)

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES

10 Glute Bridges

5/5 Single DB Deadlift

10 Sit-Ups

(No Measure)

Full-Body Strength

Metcon (Weight)

5 SETS ON A 10:00 CLOCK…

20 Single DB Glute Bridge Floor Press

20 Single DB Bent Over Rows

(Score is Weight)

Full-Body Workout

Metcon (AMRAP – Reps)

TABATA, 8 SETS EACH (:20 ON / :10 OFF)

TABATA 1 – Alt Sit-Thrus

TABATA 2 – Sit-Ups

TABATA 3 – Single DB Ground to Overhead

TABATA 4 – Cardio Choice

-Rest 1:00 b/t Tabatas-

(Score is Reps)

Finisher

Metcon (No Measure)

1 SET

:45 Plank

-:15 Rest-

:45 Side Plank (R)

-:15 Rest-

:45 Side Plank (L)

-:15 Rest-

:45 Plank

-:15 Rest-

1:00 Hollow Hold

(No Measure)

Armis SPRC – Speed & Power

Suggested Warm-Up

2 Rounds

1:00 Rower

10 Good Mornings

10 Bootstrappers

10 Drop Drills

10 BB RDLs

10 BB Hang Power Cleans

Strength

Barbell Cleans

Every 2 minutes for 16 minutes:

Perform 2 Power Cleans + 2 Cleans, increasing in weight each round

(Score is Weight)

Clean

Accessory

Compound Superset

10 BB Front Squats

10 BB RDLs

3 Sets

Accessory

Iso Superset

25m Sled Pull

25m Sled Push

3 Sets

Armis SPRC – Mobile

Daily-5 Warm-Up

Warm-Up (No Measure)

2:00 Cardio Choice

into…

3 SETS (:20 ON / :10 OFF)*

MOVT 1 – Jumping Jacks

MOVT 2 – DB Alt. Snatch

*Both movements = 1 Set

(No Measure)

Push x Pull Strength

Metcon (Weight)

EVERY 3:00 x 4 SETS

10 DB Push Press

12 DB Deadlifts

20 DB Russian Twists

(Score is Weight)

Push x Pull Workout

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – :45 Alt DB Hang Snatch

MIN 2 – :45 Burpees

MIN 3 – :45 Plank

(Score is Reps)

Armis SPRC – Speed & Power

Suggested Warm-Up

2 Rounds

1:00 EZ Bike

10 Alt. 90/90 Hip Rotations

10 Alt. WGS

10 Lateral Line Hops

10 Vertical Jumps

10 Alt. Box Step Ups

Athletic/Explosive

Plyometrics

Every minute for 10 minutes:

Perform 3 Box Jumps, increasing height every minute

(Score is Height)

Max Height Box Jump (Distance)

Max Height Box Jump

Sprint Conditioning

30/30 Bike Sprint

30 seconds max calories on Assault Bike, 30 seconds rest.

12 Rounds

Core Stability

Core Stability Finisher

:30 Side Plank (R)

1:00 Plank

:30 Side Plank (L)

1:00 Rest

3 Rounds

Armis SPRC – Mobile

Daily-5 Warm-Up

Warm-Up (No Measure)

1:00 Cardio Choice

into…

EMOM x 4 MINUTES

8 Goblet Lunges + Max Plank

(No Measure)

Bodyweight Pump

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – 10 Diamond Push-Ups

MIN 2 – 20 Crossbody Mountain Climbers

MIN 3 – 10 Squat Rotations

(No Measure)

Full-Body Sweat Workout

Metcon (AMRAP – Rounds & Reps)

ON A 2:00 CLOCK

Max Cardio Choice*

Into…

AMRAP x 15 MINUTES

10 Plank Rotations

20 Tuck-Ups

30 Box Step Ups

Into…

ON A 2:00 CLOCK

Max Cardio Choice

*Same Cardio Choice for both

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

“TABATA”

4 SETS (:20 on/ :10 off)

MOVT 1 – Deadbugs

MOVT 2 – Supermans

(No Measure)

Armis SPRC – Speed & Power

Suggested Warm-Up

2 Rounds

1:00 EZ SkiErg

10 PVC Passthroughs

:45 Dead Hang

10 Scap Ring Rows

10 Push Up to Pike Push Up

10 SA Ring Rows

Strength

Bent Over Barbell Rows

3 sets of 12 reps at 65% intensity

Recommended Progression:

1×10 Barbell Only

1×12 @ 60%

3×12 @ 65%

Pendlay Row

Accessory

Compound Superset

10x DB Bench Press

10x Pull-ups (Banded Optional

3 Sets

Accessory

Iso Superset

10x DB Bench Press

10x Banded PVC Lat Pull-downs

3 Sets