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Daily PT

Physical preparedness is a core principle of Innis McMahon, so we incorporate Daily PT into our lives. In this archive, you will find the daily programs that will help you pursue a healthy life.

If you find the routines difficult or you cannot perform them for any reason whatsoever, then you should scale the reps, weights, and exercises to fit your circumstances.

Remember, most, if not all, of the programs, are being performed here at Innis McMahon, so we feel your grind.

Sport

Basketball

Strength

7 rounds

  • 1 complex
    • 1 Thruster
    • 1 Push Press
    • 1 Push Jerk
    • 1 Split Jerk
  • 10 Toes-to-Bar

Cardio

30 Minute

  • Spin Class

Metcon

15min AMRAP

  • 10 Pull-ups
  • 15 Cal Assault Bike
  • 20 Wall-Balls. (20/14)

Metcon

15min AMRAP

  • 1 Deadlift
  • 50m Run
  • 2 Deadlift
  • 100m Run
  • 3 Deadlift
  • 150m Run
  • 5 Deadlift
  • 200m Run
  • etc

Deadlift. 185/225lb
Can substitute C2 Bike at 3x distance

Adaptation of CrossFit® main site workout for the day.

Metcon

15min AMRAP

  • 1 Deadlift
  • 50m Run
  • 2 Deadlift
  • 100m Run
  • 3 Deadlift
  • 150m Run
  • 5 Deadlift
  • 200m Run
  • etc

Deadlift. 185/225lb
Can substitute C2 Bike at 3x distance

Adaptation of CrossFit® main site workout for the day.

Strength

Every 1.5 minutes

Power Cleans (increasing weight)

5, 5, 3, 3, 3, 1, 1, 1, 1

Metcon

12 min Alt EMOM

  • C2 Bike
  • Rower
  • Ski Erg

Metcon

20 min AMRAP

  • 10 Pull-ups
  • 15 Push ups
  • 20 Sit-ups
  • 25 Air Squats

Tags:

Strength

5 Rounds

  • 5 GHD Sit-ups
  • 25m Bear Hug Ball Carry

Metcon

18 min AMRAP

  • 500m Row
  • 12 burpess
  • 200m Run

Metcon

3 rounds

  • 5 squat cleans
  • 30 cal assault bike

2 min Rest

3 rounds

  • 4 squat cleans
  • 25 cal assault bike

2 min Rest

3 rounds

  • 3 squat cleans
  • 20 cal assault bike