Armis SPRC – Mobile

Daily-5 Warm-Up

Warm-Up (No Measure)

1:00 Cardio Choice

into…

EMOM x 4 MINUTES

MIN 1 – :30 SA DB Press (R) + :30 SA DB Press (L)

MIN 2 – :45 Single DB Front Squats*

*Hold DB Across Chest

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds & Reps)

AMRAP x 4 MINUTES

8 Supermans

10 Hollow Rocks

12 Glute Bridge Marches*

– Rest 1:00 –

AMRAP x 4 MINUTES

8 Supermans

10 Hollow Rocks

12 Glute Bridge Marches

*From the top of a Glute Bridge, lift one leg, then replace and lift the other leg

(Score is Rounds + Reps)

Full-Body Workout

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – :45 Cardio Choice

MIN 2 – :45 Wall Sit

MIN 3 – :45 V-Ups or Tuck-Ups

– Rest 1:00 –

AMRAP x 12 MINUTES

1:00 Cardio Choice

20 Air Squats

20 V-Ups or Tuck-Ups

(Score is Reps)

Finisher

Metcon (No Measure)

5 SETS (:20 ON/ :10 OFF)

MVMT 1 – DB Hammer Curls

MVMT 2 – DB Seesaw Upright Rows

(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 8 at 75% intensity

Recommended Progression:

1×10 Barbell Only

1×10 @ 65%

1×10 @ 70%

3×8 @ 75%

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…

EMOM x 2 MINUTES

:30 Single Unders

:30 Up-Downs

into…

EMOM x 2 MINUTES

:30 Single Unders

:30 Burpees

(No Measure)

Push x Pull Strength

Metcon (Weight)

EMOM x 5 MINUTES

:20 / :20 Max Single Arm DB Upright Row

– Rest 1:00 –

EMOM x 5 MINUTES

:20 / :20 Max Single Arm Push Press

– Rest 1:00 –

EMOM x 4 MINUTES

MIN 1 – :45 Slow Single DB Bent Oveer Row

MIN 2 – :45 Slow Single DB Push Press*

*Slow on the way down, fast on the way up!

(Score is Weight)

Push x Pull Workout

Metcon (Weight)

EVERY 3:00 x 6 SETS

12 Alt DB Up-Downs

12 Alt DB Hang Snatch

(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 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

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