Armis SPRC – Mobile

Daily-5 Warm-Up

Warm-Up (No Measure)

1:00 Cardio Choice

into…

EMOM x 4 MINUTES

8 Goblet Lunges + Max Plank

(No Measure)

Bodyweight Pump

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – 10 Diamond Push-Ups

MIN 2 – 20 Crossbody Mountain Climbers

MIN 3 – 10 Squat Rotations

(No Measure)

Full-Body Sweat Workout

Metcon (AMRAP – Rounds & Reps)

ON A 2:00 CLOCK

Max Cardio Choice*

Into…

AMRAP x 15 MINUTES

10 Plank Rotations

20 Tuck-Ups

30 Box Step Ups

Into…

ON A 2:00 CLOCK

Max Cardio Choice

*Same Cardio Choice for both

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

“TABATA”

4 SETS (:20 on/ :10 off)

MOVT 1 – Deadbugs

MOVT 2 – Supermans

(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

Armis SPRC – Mobile

Daily-5 Warm-Up

Warm-Up (No Measure)

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES

30 Mountain Climbers

20 Bicycle Crunches

10 Lateral Jumps Over DB

5 Up-Downs

(No Measure)

Push x Pull Strength

Metcon (Weight)

4 SETS ON A 12:00 CLOCK…

10/10 Single Arm DB Strict Press

10/10 Single Arm DB Upright Row

14 DB Slides

(Score is Weight)

Push x Pull Workout

Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS

1:30 Max Alt Single DB Up Down + Devil’s Press

-Rest :30-

1:30 Max Single DB Front Rack Lunges

-Rest :30-

1:30 Max Mountain Climbers

-Rest :30-

1:30 Alt Sit-Thrus

-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

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…

EMOM x 3 MINUTES

20 Jumping Jacks + Max Bodyweight Goodmornings

(No Measure)

Full-Body Strength

Metcon (Weight)

AMRAP x 10 MINUTES

12 DB Hang Power Cleans

10 DB Push Jerks

8 DB Front Squats

(Score is Weight)

Full-Body Workout

Metcon (AMRAP – Reps)

EMOM x 9 MINUTES

MIN 1 – :45 Alt DB Hang Clean to Press

MIN 2.- :45 Squat Jumps

MIN 3 – :45 Double Unders

-Rest 1:00-

EMOM x 9 MINUTES

MIN 1 – :45 Alt DB Hang Clean to Press

MIN 2 – :45 Squat Jumps

MIN 3 – :45 Double Unders

(Score is Reps)

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)

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)

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES

2 Sit-Ups

2 Push-Ups

(No Measure)

Bodyweight Pump

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – :50 Controlled Sit-ups

MIN 2 – :50 Diamond Push-Ups

(No Measure)

Sunday Sweat

Metcon (No Measure)

2 SETS

ON A 10:00 CLOCK…

2:00 Cardio Choice

30 Glute Bridges

20 Weighted Sit-Ups

30 Crossbody Mountain Climbers

20 Step Ups

30 Alt V-Ups

20 Up-Downs

Max Cardio Choice in remaining time

-Rest 1:00 b/t Sets-

(No Measure)

Armis SPRC – Mobile

Daily-5 Warm-Up

Warm-Up (No Measure)

1:00 Cardio Choice

into…

EMOM x 4 MINUTES

12 Air Squats + Max Plank Hold

(No Measure)

Saturday Squats

Metcon (AMRAP – Rounds & Reps)

AMRAP x 6 MINUTES

20 DB Suitcase Walking Lunges

10 Slow Goblet Squats

6 Squat Rotations

-Rest 1:00-

AMRAP x 6 MINUTES

20 DB Suitcase Walking Lunges

10 Slow Goblet Squats

6 Squat Rotations

(Score is Rounds + Reps)

Full-Body Workout

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS

1:00 Max Lunge + Lunge + Squat

1:00 Max Burpee Squat Jumps

1:00 Max Wall Sit

-Rest 1:00 b/t Sets-

(Score is Reps)

Armis SPRC – Mobile

Daily-5 Warm-Up

Warm-Up (No Measure)

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES

10 DB Strict Press

8 Lateral Jumps Over DB

3/3 Single DB Deadlift

(No Measure)

Full-Body Strength

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – :25 Single DB Strict Press / :25 OH Hold

MIN 2 – :50 DB Flutter Kicks

(Score is Weight)

Full-Body Workout

Metcon (No Measure)

EMOM x 4 MINUTES

30 Double Unders + Max Plank Rotations

-Rest 1:00-

EMOM x 6 MINUTES

MIN 1 – :25 / :25 Single Arm DB Push Press (R/L)

MIN 2 – :45 Cardio (Hard)

-Rest 1:00-

EMOM x 8 MINUTES

MIN 1 – :50 Single DB Push Jerks

MIN 2 – :30 Cardio (Max Effort)

(No Measure)

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 10 at 70% intensity

Recommended Progression :

1×10 Barbell Only

1×10 @ 65%

3×10 @ 70%

Deadlift

Accessory

Compound Superset:

20 Alt. KB Rear Lunge

10/10 KB Split Squats

3 Sets

Accessory

Iso Superset

25m Sled Push

10 Banded Hamstring Curls

3 Sets