Armis SPRC – Mobile

Daily-5 Warm-Up

Warm-Up (No Measure)

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES

10 Glute Bridges

5/5 Single DB Deadlift

10 Sit-Ups

(No Measure)

Full-Body Strength

Metcon (Weight)

5 SETS ON A 10:00 CLOCK…

20 Single DB Glute Bridge Floor Press

20 Single DB Bent Over Rows

(Score is Weight)

Full-Body Workout

Metcon (AMRAP – Reps)

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

TABATA 1 – Alt Sit-Thrus

TABATA 2 – Sit-Ups

TABATA 3 – Single DB Ground to Overhead

TABATA 4 – Cardio Choice

-Rest 1:00 b/t Tabatas-

(Score is Reps)

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

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…

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

MOVT 1 – Jumping Jacks

MOVT 2 – DB Alt. Snatch

*Both movements = 1 Set

(No Measure)

Push x Pull Strength

Metcon (Weight)

EVERY 3:00 x 4 SETS

10 DB Push Press

12 DB Deadlifts

20 DB Russian Twists

(Score is Weight)

Push x Pull Workout

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – :45 Alt DB Hang Snatch

MIN 2 – :45 Burpees

MIN 3 – :45 Plank

(Score is 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…

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