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

Armis SPRC – Mobile

Suggested Warm-Up

Warm-Up (No Measure)

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES

3/3 SA DB Deadlift

3/3 SA DB Upright Row

3 Up-Downs

3 Burpees

(No Measure)

Push x Pull Strength

Metcon (Weight)

4 SETS ON A 12:00 CLOCK…

20 DB Seesaw Floor Press

20 DB Seesaw Bent Over Row

(Score is Weight)

Push x Pull Workout

Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS

1:30 DB Slides

– Rest :30 –

1:30 Alt DB Box Step-Ups

– Rest :30 –

1:30 Wtd Sit-Up

– Rest :30 –

(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

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)

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