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

2 Alt Spiderman

(No Measure)

Bodyweight Pump

Metcon (No Measure)

AMRAP x 4 MINUTES

20 Pike Shoulder Taps

20 Bicycle Crunches

– Rest 1:00 –

AMRAP x 4 MINUTES

20 Pike Shoulder Taps

20 Bicycle Crunches

(No Measure)

Sunday Sweat

Metcon (No Measure)

2 SETS

ON A 8:00 CLOCK…

130 Double Unders*

50 Alt Single DB Hang Power Cleans

30 Alt Single DB Devil’s Press

Max Alt V-Ups in Remaining Time

Immediately Into…

2:00 Max Cardio Choice

-Rest 2:00 b/t Sets-

*1:30 Max Time on Double Unders

(No Measure)

Armis SPRC – Mobile

Daily-5 Warm-Up

Warm-Up (No Measure)

ON A 5:00 RUNNING CLOCK…

1:00 Cardio Choice

25′ Alt. Knees to Chest

25′ Alt. Leg Swings

25′ Alt. Lunges

25′ Broad Jumps

Cardio Choice Until End…

(No Measure)

Saturday Squats

Metcon (AMRAP – Rounds & Reps)

EMOM x 6 MINUTES

MIN 1 – :45 Slow DB Front Squat

MIN 2 – :45 Wall Sit

– Rest 1:00 –

AMRAP x 6 MINUTES

8 Single DB Double Squat Thruster*

16 Single DB Front Rack Alt Lunges

*1 Front Squat + 1 Full Thruster = 1 Rep

(Score is Rounds + Reps)

Saturday Squats

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS

1:00 Quad Heel Taps

1:00 DB Goblet Squat

1:00 Elbow Plank

-Rest 1:00 b/t Sets-

(Score is Reps)

Armis SPRC – Mobile

Daily-5 Warm-Up

Warm-Up (No Measure)

AMRAP x 5 MINUTES

1:00 Cardio Choice

10 Alt Groiners

10 Single DB Strict Press

(No Measure)

Full-Body Strength

Metcon (Weight)

EMOM x 5 MINUTES*

:25 Single DB Strict Press/ :25 OH Hold

Into…

EMOM x 5 MINUTES

:25 Single DB G2OH / :25 OH Hold

*No rest between EMOMs

(Score is Weight)

Full-Body Sprint Workout

Metcon (No Measure)

E2MOM x 14 MINUTES

7 Up-Down DB Power Clean

7 DB Push Press

(No Measure)

Finisher + NCMOBILITY

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – Glute Bridge Ups

MIN 2 – :30 Side Plank (R) / :30 Side Plank (L)

then…

Check out today’s NCMOBILITY from The Ready State!

(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

Snatch Grip Deadlifts

Every 2 minutes for 10 minutes:

Perform 6 Snatch Grip Deadlifts, increasing weight every round

(score is weight)

Snatch

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

-Rest :30-

EMOM x 1 MINUTES

:30 Jumping Jacks

:30 Alt. Samson Stretches

-Rest :30-

EMOM x 1 MINUTES

:30 Single DB Swings

:30 High Knees

(No Measure)

Push x Pull Strength

Metcon (Weight)

5 SETS ON A 15:00 CLOCK…

12 DBL DB Deadlift

12 DB Hang Power Clean

6 DB Push Press

(Score is Weight)

Push x Pull Workout

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – :50 Single DB Sumo Deadlift High Pull

MIN 2 – :50 Single DB Swings

MIN 3 – :50 Cardio Choice

(Score is Weight)

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)

ON A 5:00 RUNNING CLOCK…

1:00 Cardio Choice

20 Sit-Ups

40 Mountain Climbers

80 Single Unders

Cardio Choice Until End…

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds & Reps)

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

MOVT 1 – Crossbody Mountain Climbers

MOVT 2 – Air Squats

*Alternate between both movements for a total of 8 mins

(Score is Rounds + Reps)

Full-Body Sweat Workout

Metcon (AMRAP – Rounds & Reps)

4 SETS FOR MAX REPS

1:30 Lunge + Lunge + Burpee

-Rest :30-

1:30 Weighted Sit-Ups

-Rest :30-

1:30 Cardio Choice

-Rest :30-

*No additional rest b/t sets

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

EMOM x 5 MINUTES

10 Plank Rotations + Max Plank Hold

(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 10 reps at 70% intensity

Recommended Progression:

1×10 Barbell Only

1×12 @ 60%

1×12 @ 65%

3×10 @ 70%

Pendlay Row

Accessory

Compound Superset

10x DB Bench Press

10x Pull-ups (Banded Optional

3 Sets

Accessory

Iso Superset

10x DB Bench Fly

10x Banded PVC Lat Pull-downs

3 Sets

Armis SPRC – Mobile

Daily-5 Warm-Up

Warm-Up (No Measure)

1:00 Cardio Choice

into…

EMOM x 4 MINUTES*

MIN 1 – :45 Single DB Press

MIN 2 – :45 Single DB Front Squats

*Hold DB Across Chest

(No Measure)

Push x Pull Strength

Metcon (Weight)

E2MOM x 12 MINUTES

16 DB Seesaw Bent Over Row

10 DB Arnold Press

(Score is Weight)

Push x Pull Workout

Metcon (Weight)

EVERY 3:00 x 5 SETS

1:00 Cardio Choice

15 Single DB Push Press*

10 Single DB Alt Up-Downs**

*Hold DB across chest

**Alt hands on the floor

(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

Aerobic Conditioning

800m Repeats

3 Sets

Work / Rest Ratio – 1:1

800m Run (Time)

Max Effort 800m Run

Core Finisher

Core Finisher Superset:

15 Hanging Leg Tucks

15 GHD Sit Ups

3 Sets