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

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)

DOUBLE TABATA, 8 SETS (:20 ON / :10 OFF)*

MOVT 1 – Alt Reverse Lunges

MOVT 2 – V-Ups

*Alternate between both movements for 1 set.

(Score is Rounds + Reps)

Full-Body Sweat Workout

Metcon (AMRAP – Rounds & Reps)

AMRAP x 12 MINUTES

10 Burpee + Tuck Jump

12 Jumping Lunges

14 Glute Bridges

-Rest 2:00-

AMRAP x 8 MINUTES

6 Burpee + Tuck Jump

10 Jumping Lunges

12 Glute Bridges

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

“TABATA”

4 SETS (:20 on/ :10 off)

MOVT 1 – Deadbugs

MOVT 2 – Plank

(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)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

7 Push-ups into Max Mountain Climbers or Max Sit-Ups*

*Athlete Choice for “Max” Rep Movement

(No Measure)

Push x Pull Strength

Metcon (Weight)

4 SETS ON A 12:00 CLOCK…

10 DB Romanian Deadlift

8 DB Hang Power Cleans

6 DB Deficit Push-Ups

(Score is Weight)

Push x Pull Workout

Metcon (Weight)

EVERY 3:00 x 5 SETS

1:00 Cardio Choice

30 Alt DB Hang Power Cleans

Max Russian Twists in Remaining Time

(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)

1:00 Cardio Choice

into…

AMRAP x 2 MINUTES

20 Jumping Jacks

10 Air Squats

5 Up-Downs

into…

AMRAP x 2 MINUTES

20 Single Unders

10 Air Squats

5 Burpees

(No Measure)

Full-Body Strength

Metcon (Weight)

5 SETS FOR MAX REPS

1:00 Slow DB Goblet Squats

1:00 Single DB Strict Press

-Rest 1:00 b/t Sets-

(Score is Weight)

Full-Body Workout

Metcon (No Measure)

AMRAP x 10 MINUTES

30 Double Unders

15 Single DB Push Press*

10 Up-Downs

-Rest 1:00-

EMOM x 12 MINUTES

MIN 1 – :45 DB Weighted Sit-Ups

MIN 2 – :45 Single DB Floor Press

MIN 3 – :45 Squat Thrust**

*Hold DB across chest

**See Follow Along video for demo

(No Measure)

Finisher

Metcon (No Measure)

5 SETS (:20 ON/:10 OFF)

MVMT 1 – Single DB Bicep Curls

MVMT 2 – Single DB OH Tricep Ext

(No Measure)