Armis SPRC – Mobile

Daily-5 Warm-Up

Warm-Up (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

:30 Plank Alt Shoulder Taps

:30 Bodyweight Goodmornings

(No Measure)

Full-Body Strength

Metcon (Weight)

5 SETS ON A 10:00 CLOCK…

8 Single DB Russian Swing

4/4 Single Arm DB Up-Down*

-Rest as Needed b/t Sets-

*Perform all 4 on one side before switching hands

(Score is Weight)

Workout

“NCGO BASELINE III (Test)” (AMRAP – Rounds & Reps)

(Test Flight! Jan 2021 Launch)

3 SETS*

AMRAP x 6 MINUTES

3 DB Deadlifts

6 DB Hang Squat Clean

9 DB Thrusters

-Rest 2:00 b/t Sets-

*Pick up where you left off Each Set

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

3 SETS

15 Hollow Rocks

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 6 at 80% intensity

Recommended Progression :

1×10 Barbell Only

1×6 @ 70%

1×6 @ 75%

3×6 @ 80%

Deadlift

Accessory

Compound Superset:

10 Heel Elevated Front Squats

10 Zercher Squats

3 Sets

Accessory

Iso Superset

25m Sled Push

10 Banded Hamstring Curls

3 Sets

Armis SPRC – Mobile

Daily-5 Warm-Up

Warm-Up (No Measure)

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES

20 Mountain Climbers

10 DB Upright Row

10 DB Strict Press

10 Air Squats

(No Measure)

Push x Pull Strength

Metcon (Weight)

3 SETS FOR MAX REPS*

:30 Single DB Strict Press / :30 OH Hold

:30 Single DB High Pull / :30 Single DB RDL

1:00 Plank

*No rest between sets

(Score is Weight)

Push x Pull Workout

Metcon (Weight)

EVERY 3:00 x 4 SETS

1:00 Cardio Choice

10 DB Renegade Row

-Rest Remaining Time b/t Sets-

(Score is Weight)

Armis SPRC – Speed & Power

Suggested Warm-Up

2 Rounds

100m Jog

10m Walking Lunges

10m Walking High Kicks

5m/5m Lateral

10m High Knees

10m Buttkickers

Sprint Conditioning

50m Sprint Repeats

*Every 3 minutes, Sprint 50m

*Rest in time remaining

10 Sets

Core Finisher

Core Finisher Superset:

:45 Max Sit-Ups

:45 Max Toe Touches

:45 Max Russian Twist

*3 Rounds

*Rest 1:00 B/T Rounds

Armis SPRC – Mobile

Daily-5 Warm-Up

Warm-Up (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

50 Single Unders into Max Lunges

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Reps)

EMOM x 6 MINUTES

MIN 1 – :50 Jumping Lunges

MIN 2 – :50 Up-Down + Mountain Climbers

(Score is Jumping Lunges)

Full-Body Sweat Workout

Metcon (AMRAP – Reps)

EMOM x 24 MINUTES

MIN 1 – :50 Max Burpees

MIN 2 – :50 Max Alt. Sit Thrus

MIN 3 – :50 Max Walking Lunges

MIN 4 – :50 Max Quad Heel Taps

MIN 5 – :50 Max Cardio Choice

MIN 6 – Rest

(Score is Reps)

Finisher

Metcon (No Measure)

5 SETS (:20 ON/:10 OFF)

MVMT 1 – Single DB Hammer Curls

MVMT 2 – Single DB Lying Tricep Ext

(No Measure)

Armis SPRC – Speed & Power

Suggested Warm-Up

2 Rounds

1:00 Bike (Arms Only)

10 PVC Passthroughs

10 PVC BTN Press

10 Push-Up to Pike

10 Alt. Pike Toe Taps

10 Scap Pull-Ups

Strength

Barbell Bench Press

3 sets of 6 at 80% intensity

Recommended Progression:

1×10 Barbell Only

1×6 @ 70%

1×6 @ 75%

3×6 @ 80%

Bench Press

Accessory

Bodyweight Superset***

10 Pull Ups*

10 Dips**

3 Sets

*Scale: Banded PU, PVC Lat Pull Down

**Scale: Bench Dips, Knee Push Ups

***Weighted Option Available

Accessory

Iso Superset

10/10 SA Banded Tricep Ext.

20 Alt. DB Bicep Curls

3 Sets

Armis SPRC – Mobile

Daily-5 Warm-Up

Warm-Up (No Measure)

1:00 Cardio Choice

into…

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

MOVT 1 – Jumping Jacks

MOVT 2 – Air Squats

*Both movements = 1 Set

(No Measure)

Push x Pull Strength

Metcon (Weight)

4 SETS ON A 12:00 CLOCK…

10/10 Single DB Suitcase Deadlift

8/8 Single Arm DB Strict Press

-Rest as Needed b/t sets-

(Score is Weight)

Workout

“NCGO BASELINE II (Test)” (AMRAP – Reps)

(Test Flight! Jan 2021 Launch)

4 SETS FOR MAX REPS

1:00 – Max Air Squats

1:00 – Max DB Power Clean

1:00 – Max Double Unders

1:00 – Max DB Push Press

-Rest 1:00 b/t Sets-

(Score is Reps)

Armis SPRC – Speed & Power

Suggested Warm-Up

2 Rounds

100m Jog

10m Walking Lunges

10m Walking High Kicks

5m/5m Lateral

10m High Knees

10m Buttkickers

Aerobic Capacity

Long-Form Cardio

Within 30 minute period:

Row 5k Meters or more

(Score is Meters)

Max Distance Rower (Distance)

Core Stability

Core Stability Superset:

:45 Plank Hold

:45 Hollow Hold

3 Sets

Armis SPRC – Mobile

Daily-5 Warm-Up

Warm-Up (No Measure)

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES

10 DB Goblet Squats

:30 Plank

:30 Cardio Choice

(No Measure)

Full-Body Strength

Metcon (Weight)

E2MOM x 10 MINUTES

16 Pike Shoulder Taps

10 Single DB Goblet Squats

(Score is Weight)

Workout

“NCGO BASELINE I.I (Test)” (AMRAP – Rounds & Reps)

(Test Flight! Jan 2021 Launch)

I. AMRAP x 10 MINUTES

7 Up-Downs

7 Push-Ups

7 DB Front Squats

(Score is Rounds + Reps)

“NCGO BASELINE I.II (Test)” (AMRAP – Reps)

(Test Flight! Jan 2021 Launch)

AMRAP x 3 MINUTES

Max Burpees

(Score is Reps)

Finisher

Metcon (No Measure)

EMOM x 5 MINUTES

30 Russian Twists + Max Tuck Hold

(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