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

Armis SPRC – Mobile

Daily-5 Warm-Up

Warm-Up (No Measure)

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES

10 Jumping Jacks

10 Alt. Pike Shoulder Taps

10 Air Squats

10 Sit-Ups

(No Measure)

Full-Body Strength

Metcon (Weight)

4 SETS ON A 12:00 CLOCK…

20 DB Seesaw Floor Press

20 DB Hollow Flutter Kicks*

*Hold DB over chest

(Score is Weight)

Full-Body Workout

Metcon (No Measure)

AMRAP x 7 MINUTES

7 DB Hang Power Cleans

14 V-Ups

21 Double Unders

-Rest 1:00-

AMRAP x 7 MINUTES

7 DB Hang Power Cleans

14 V-Ups

21 Double Unders

(No Measure)

Finisher

Metcon (No Measure)

AMRAP x 5 MINUTES

2-4-6 and so on…

Supermans

Russian Twists

(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)

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES

8 Inch Worms

8 Sit-ups

8 Push-Ups

(No Measure)

Bodyweight Pump

Metcon (No Measure)

ON A 6:00 CLOCK…

2:00 Cardio Choice

10 Plank Rotations

8 Up-Down Mountain Climbers

6 Lunge + Lunge + Push-Up

Max Cardio in Remaining Time…

(No Measure)

Sunday Sweat

Metcon (AMRAP – Reps)

5 SETS FOR MAX REPS

1:00 Burpee + Extra Push-Up

1:00 Russian Twists

1:00 Alt Sit-Thrus

1:00 Walking Lunges

1:00 Tuck-Ups

– Rest 1:00 –

(Score is Reps)

Armis SPRC – Mobile

Daily-5 Warm-Up

Warm-Up (No Measure)

2:00 Cardio Choice

into…

3 SETS

:30 Lunge w/ Twist

:30 Kang Squats

(No Measure)

Saturday Squats

Metcon (Weight)

E2MOM x 14 MINUTES

10 Squat Rotations

10 Goblet Squats

(Score is Weight)

Saturday Squats

Metcon (Weight)

EVERY 4:00 x 5 SETS

10/10 Jumping Lunges*

15 Goblet Squats

20 Quad Heel Taps

30 Double Unders

*Complete all 10 reps on one side and then all 10 reps on the other.

(Score is Weight)

Armis SPRC – Mobile

Daily-5 Warm-Up

Warm-Up (No Measure)

1:00 Cardio Choice

into…

EMOM x 4 MINUTES

10 Single DB Russian Swing + Max Sit-ups

(No Measure)

Full-Body Strength

Metcon (AMRAP – Rounds & Reps)

4 SETS

AMRAP x 3 MINUTES*

8 DB Deficit Push-Ups

6 DB Hang Power Cleans

4 DB Thrusters

– Rest 1:00 –

*Pick up where you left off each round

(Score is Rounds + Reps)

Full-Body Sprint Workout

Metcon (Weight)

EMOM x 8 MINUTES

MIN 1 – :45 Cardio Choice (Moderate)

MIN 2 – :45 Single DB Sumo Deadlift

– Rest 1:00 –

EMOM x 6 MINUTES

MIN 1 – :45 Cardio Choice (Hard)

MIN 2 – :45 Single DB Swing

– Rest 1:00 –

EMOM x 4 MINUTES

MIN 1 – :45 Cardio Choice (Hard)

MIN 2 – :45 Single DB G2OH

– Rest 1:00 –

EMOM x 2 MINUTES

MIN 1 – :45 Cardio Choice (Sprint)

MIN 2 – :45 Alt Single DB Up-Down Devil’s Press

(Score is Weight)

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 8 at 75% intensity

Recommended Progression :

1×10 Barbell Only

1×10 @ 65%

1×10 @ 70%

3×8 @ 75%

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