Armis SPRC – Mobile

Daily-5 Warm-Up

Warm-Up (No Measure)

ON A 5:00 RUNNING CLOCK

1:00 Cardio Choice

50 Glute Bridges

40 Mountain Climbers

30 Jumping Jacks

20 Hollow Rocks

(No Measure)

Full-Body Strength

Metcon (Weight)

5 SETS ON A 15:00 CLOCK…

8/8 Slow DB Supported Bent Over Row

8/8 Slow DB Single Arm Floor Press

16 Alt Plank Rows*

*In the top of a Push-Up, alternate Row (R) + Row (L)

-Rest As Needed b/t Sets-

(Score is Weight)

Full-Body Sprint Workout

Metcon (Time)

ON A 8:00 CLOCK…

2:00 Cardio Choice

40 Crossbody Mountain Climbers

30 DB Toe Taps

20 Squat Thrusts

Max Plank Hold in Remaining Time

-Rest 2:00-

ON A 8:00 CLOCK…

2:00 Cardio Choice

20 Squat Thrusts

30 DB Toe Taps

40 Crossbody Mountain Climbers

Max Plank Hold in Remaining Time

(Score is Max Plank Time)

Finisher

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – Glute Bridge Ups

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

(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

Armis SPRC – Mobile

Daily-5 Warm-Up

Warm-Up (No Measure)

1:00 Cardio Choice

into…

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

MOVT 1 – DB Deadlift

MOVT 2 – Burpees

*Both movements = 1 Set

(No Measure)

Push x Pull Strength

Metcon (Weight)

E2MOM x 10 MINUTES

12 DB Hang Power Cleans

12 DB Front Squats

(Score is Weight)

Push x Pull Workout

Metcon (AMRAP – Rounds & Reps)

5 SETS

AMRAP x 3 MINUTES*

12 Alt Single DB Up-Downs

20 DB Slides

Max Double Unders in Remaining Time

-Rest 1:00 b/t Sets-

*Start From the Top w/ Each AMRAP

(Score is Rounds + Reps)

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)

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES

10 Alt. Groiners

10 Air Squats

10 Alt. Reverse Lunges

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds & Reps)

AMRAP x 4 MINUTES

10 Hand Release Push-Ups

12 Hollow Rocks

14 Cossack Squats

-Rest 1:00-

AMRAP x 4 MINUTES

10 Hand Release Push-Ups

12 Hollow Rocks

14 Cossack Squats

(Score is Rounds + Reps)

Full-Body Sweat Workout

Metcon (AMRAP – Reps)

EMOM x 21 MINUTES

MIN 1 – :50 Max Alt Reverse Lunges

MIN 2 – :50 Max Controlled Sit-Ups

MIN 3 – :50 Max Single DB Russian Swings

(Score is Reps)

Finisher

Metcon (No Measure)

EMOM x 5 MINUTES

15 Supermans + Max Plank 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

Armis SPRC – Mobile

Daily-5 Warm-Up

Warm-Up (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

7 Bodyweight Goodmornings into Max Mountain Climbers or Max Air Squats*

*Athlete Choice for “Max” Rep Movement

(No Measure)

Push x Pull Strength

Metcon (Weight)

4 SETS ON A 12:00 CLOCK…

10/10 Half-Kneeling DB Arnold Press

12 Slow DB Romanian Deadlift

-Rest As Needed b/t Sets-

(Score is Weight)

Push x Pull Workout

Metcon (AMRAP – Reps)

AMRAP x 3 MINUTES

Max DB Renegade Row

-Rest 1:00-

4 SETS FOR MAX REPS

1:00 – Max Single DB Push Press*

1:00 – Max Double DB Hang Power Clean

-Rest 1:00-

AMRAP x 3 MINUTES

Max Renegade Row

*Hold DB Across Chest

(Score is Total Renegade Rows)

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)

1:00 Cardio Choice

into…

AMRAP x 2 MINUTES

20 Jumping Jacks

10 Sit-Ups

5 Up-Downs

into…

AMRAP x 2 MINUTES

20 Single Unders

10 Sit-Ups

5 Burpees

(No Measure)

Full-Body Strength

Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS

1:00 – DB Goblet Step-Up

1:00 – :30 Slow DB Split Squat (R) + :30 Slow DB Split Squat (L)*

1:00 – DB Quad Crawl*

-Rest 1:00 b/t Sets-

*Use two DBs for Split Squats and DB Quad Crawl

(Score is Reps)

Full-Body Workout

Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1 – :45 Max Devil’s Press

MIN 2 – :45 Plank

MIN 3 – :45 Max DB Hollow Flutter Kicks

MIN 4 – :45 Cardio Choice

(Score is Reps)

Finisher

Metcon (No Measure)

5 SETS (:20 on/:10 off)

MVMT 1 – V-ups

MVMT 2 – Hollow 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 12 reps at 65% intensity

Recommended Progression:

1×10 Barbell Only

1×12 @ 60%

3×12 @ 65%

Pendlay Row

Accessory

Compound Superset

10x DB Bench Press

10x Pull-ups (Banded Optional

3 Sets

Accessory

Iso Superset

10x DB Bench Press

10x Banded PVC Lat Pull-downs

3 Sets