Armis SPRC – Mobile

Daily-5 Warm-Up

Warm-Up (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

20 Jumping Jacks + Max Bodyweight Goodmornings

(No Measure)

Full-Body Strength

Metcon (Weight)

AMRAP x 10 MINUTES

12 DB Hang Power Cleans

10 DB Push Jerks

8 DB Front Squats

(Score is Weight)

Full-Body Workout

Metcon (AMRAP – Reps)

EMOM x 9 MINUTES

MIN 1 – :45 Alt DB Hang Clean to Press

MIN 2.- :45 Squat Jumps

MIN 3 – :45 Double Unders

-Rest 1:00-

EMOM x 9 MINUTES

MIN 1 – :45 Alt DB Hang Clean to Press

MIN 2 – :45 Squat Jumps

MIN 3 – :45 Double Unders

(Score is Reps)

Finisher

Metcon (No Measure)

5 SETS (:20 ON/:10 OFF)

MVMT 1 – Single DB Bicep Curls

MVMT 2 – Single DB OH Tricep Ext

(No Measure)

Armis SPRC – Speed & Power

Suggested Warm-Up

2 Rounds

1:00 EZ Bike

10 Alt. WGS

5/5 Split Squat

10 Alt. Cossack Squats

10 Bootstrappers

10 Air Squats

Strength

Front Foot Elevated Rear Lunge

3 sets of 20 alternating reps at 65% intensity

Recommended Progression:

1×10 Alt. Barbell Only

1×20 Alt. @ 60%

3×20 Alt. @ 65%

FFER Lunge (Weight)

Accessory

Compound Superset:

20 Alt. Goblet Box Step Ups

10 Weighted Glute Bridge Ups

3 Sets

Accessory

Iso Superset:

10 Heel Elevated Narrow Squat

10 Supine Hamstring Curls

3 Sets

Armis SPRC – Mobile

Daily-5 Warm-Up

Warm-Up (No Measure)

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES

2 Sit-Ups

2 Push-Ups

(No Measure)

Bodyweight Pump

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – :50 Controlled Sit-ups

MIN 2 – :50 Diamond Push-Ups

(No Measure)

Sunday Sweat

Metcon (No Measure)

2 SETS

ON A 10:00 CLOCK…

2:00 Cardio Choice

30 Glute Bridges

20 Weighted Sit-Ups

30 Crossbody Mountain Climbers

20 Step Ups

30 Alt V-Ups

20 Up-Downs

Max Cardio Choice in remaining time

-Rest 1:00 b/t Sets-

(No Measure)

Armis SPRC – Mobile

Daily-5 Warm-Up

Warm-Up (No Measure)

1:00 Cardio Choice

into…

EMOM x 4 MINUTES

12 Air Squats + Max Plank Hold

(No Measure)

Saturday Squats

Metcon (AMRAP – Rounds & Reps)

AMRAP x 6 MINUTES

20 DB Suitcase Walking Lunges

10 Slow Goblet Squats

6 Squat Rotations

-Rest 1:00-

AMRAP x 6 MINUTES

20 DB Suitcase Walking Lunges

10 Slow Goblet Squats

6 Squat Rotations

(Score is Rounds + Reps)

Full-Body Workout

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS

1:00 Max Lunge + Lunge + Squat

1:00 Max Burpee Squat Jumps

1:00 Max Wall Sit

-Rest 1:00 b/t Sets-

(Score is Reps)

Armis SPRC – Mobile

Daily-5 Warm-Up

Warm-Up (No Measure)

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES

10 DB Strict Press

8 Lateral Jumps Over DB

3/3 Single DB Deadlift

(No Measure)

Full-Body Strength

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – :25 Single DB Strict Press / :25 OH Hold

MIN 2 – :50 DB Flutter Kicks

(Score is Weight)

Full-Body Workout

Metcon (No Measure)

EMOM x 4 MINUTES

30 Double Unders + Max Plank Rotations

-Rest 1:00-

EMOM x 6 MINUTES

MIN 1 – :25 / :25 Single Arm DB Push Press (R/L)

MIN 2 – :45 Cardio (Hard)

-Rest 1:00-

EMOM x 8 MINUTES

MIN 1 – :50 Single DB Push Jerks

MIN 2 – :30 Cardio (Max Effort)

(No Measure)

Finisher

Metcon (No Measure)

3 SETS

15 Lying DB Tricep Extensions

15 Supermans

-Rest as needed b/t sets-

(No Measure)

Armis SPRC – Speed & Power

Suggested Warm-Up

2 Rounds

1:00 EZ Rower

10 Bootstrappers

10 Glute Bridge Ups

10 Single Leg RDL

10 Banded PVC Deadlifts

10 Barbell Deadlifts

Strength

Barbell Deadlifts

3 sets of 10 at 70% intensity

Recommended Progression :

1×10 Barbell Only

1×10 @ 65%

3×10 @ 70%

Deadlift

Accessory

Compound Superset:

20 Alt. KB Rear Lunge

10/10 KB Split Squats

3 Sets

Accessory

Iso Superset

25m Sled Push

10 Banded Hamstring Curls

3 Sets

Armis SPRC – Speed & Power

View Public Whiteboard

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 – Speed & Power

View Public Whiteboard

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 – Speed & Power

View Public Whiteboard

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 – Speed & Power

View Public Whiteboard

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