Armis SPRC – Mobile

Daily-5 Warm-Up

Warm-Up (No Measure)

1:00 Cardio Choice

into…

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

MOVT 1 – Jumping Jacks

MOVT 2 – Up-Downs

*Both movements = 1 Set

(No Measure)

Push x Pull Strength

Metcon (Weight)

4 SETS ON A 12:00 CLOCK…

20 Single DB Bent Over Row

20 DB Glute Bridge Floor Press

(Score is Weight)

Push x Pull Workout

Metcon (AMRAP – Rounds & Reps)

3 SETS

AMRAP x 5 MINUTES

24 DB Slides

12 Single DB Hang Power Cleans*

6 DB Renegade Rows

*Hold DB across Chest

-Rest 1:00 b/t sets-

(Score is Rounds + 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…

AMRAP x 4 MINUTES

10 DB Deadlift

:30 Plank

:30 Cardio Choice

(No Measure)

Full-Body Strength

Metcon (Weight)

AMRAP x 10 MINUTES

10 Single DB Suitcase Deadlift (R)

10 DB Ground to Overhead

10 Single DB Suitcase Deadlift (L)

20 DB Slides

(Score is Weight)

Full-Body Workout

Metcon (Weight)

E2MOM x 8 SETS

12 Single DB Ground to Overhead

12 Alt Single DB Lunges

Plank until next interval

(Score is Weight)

Finisher

Metcon (No Measure)

FOR QUALITY

Max Time in Any Style Plank for 2:00

-Rest 1:00-

Max Time in Any Style Plank for 2:00

(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 10 at 70% intensity

Recommended Progression:

1×10 Barbell Only

1×10 @ 65%

3×10 @ 70%

Bench Press

Accessory

Compound Superset:

10 Seated DB Strict Press

10/10 Supported DB Row

3 Sets

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)

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES

30 Single Unders

5 Burpees

30 Mountain Climbers

(No Measure)

Bodyweight Pump

Metcon (No Measure)

AMRAP x 3 MINUTES

8 Inch Worm + Pike Thigh Tap*

16 Hollow Rocks

-Rest 1:00-

AMRAP x 3 MINUTES

8 Inch Worms + Push-Up

16 V-Ups

*Walk hands out to top of Push-up, send hips up to a Pike, + tap opposite thigh (R) + (L), them stand- see Follow Along Video for Reference

(No Measure)

Sunday Sweat

Metcon (No Measure)

2 SETS

E2MOM x 10 MINUTES

10 Pike Push-Ups

10 Up-Down + Tall Jumps

10 Hollow Rocks

-Rest 1:00 b/t Sets-

(No Measure)

Armis SPRC – Mobile

Daily-5 Warm-Up

Warm-Up (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

10 Jumping Jacks

10 Lunges

10 Air Squats

(No Measure)

Saturday Squats

Metcon (AMRAP – Rounds & Reps)

EMOM x 6 MINUTES

MIN 1 – :50 Slow Split Squats (R)

MIN 2 – :50 Slow Split Squats (L)

– Rest 1:00 –

AMRAP x 6 MINUTES

8 Lunge (R) + Lunge (L) + Squat*

16 DB Hollow Flutter Kicks

*Hold DB in Goblet Position

(Score is Rounds + Reps)

Saturday Squats

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS

1:00 DB Hang Squat Cleans

-Rest :30-

1:00 Alt Suitcase Reverse Lunges

-Rest :30-

1:00 Alt V-Ups

-Rest :30-

*No Additional Rest b/t Sets

(Score is Reps)

Armis SPRC – Mobile

Daily-5 Warm-Up

Warm-Up (No Measure)

ON A 5:00 RUNNING CLOCK

1:00 Cardio Choice

100 Single Unders

50 Mountain Climbers

40 Jumping Jacks

20 Hollow Rocks

(No Measure)

Full-Body Strength

Metcon (Weight)

EMOM x 6 MINUTES*

:30 Elbow to Hand Push-Up** + :30 Plank Hold

Into…

EMOM x 6 MINUTES

:30 Alt DB Snatch + :30 Squat Hold

*No rest between EMOMs

**Starting in Elbow Plank, shift weight onto Hands, then back to Elbows

(Score is Weight)

Full-Body Sprint Workout

Metcon (No Measure)

EMOM x 4 MINUTES

10-12 Alt Single DB Up-Downs

-Rest 1:00-

EMOM x 6 MINUTES

MIN 1 – :45 Alt DB Snatch

MIN 2 – :45 Double Unders

-Rest 1:00-

EMOM x 8 MINUTES

MIN 1 – :45 Alt Single DB Up-Downs

MIN 2 – :45 Double Unders

(No Measure)

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

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)

1:00 Cardio Choice

into…

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

MOVT 1 – DB Deadlift

MOVT 2 – Shoulder Taps

*Both movements = 1 Set

(No Measure)

Push x Pull Strength

Metcon (Weight)

5 SETS ON A 15:00 CLOCK…

16 DB Death March

10 DB Power Clean

(Score is Weight)

Push x Pull Workout

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – :50 Cardio Choice

MIN 2 – :50 Single DB Russian Swings

MIN 3 – :25 Single DB Push Press + :25 DB OH Hold

(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