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Daily Workout

Physical preparedness is a core principle of Innis, so we incorporate daily exercise centering around functional fitness into our lives.

So, in this archive, you will find the daily programming that helps us pursue this goal. Feel free to steal them and use them for yourself.

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

Remember,  the authors and their compadres are performing the workouts, so you’re not alone in the grind.


5 min Warm-Up


21, 15, 9

  • Air Runner
  • Wall Balls (20/14)
  • Pull-ups

Rest for 5 minutes, then repeat.


Pick up Basketball

Tags:

5 min Warm-Up


10 min Alt EMOM

  • odd minutes: 10 burpees
  • even minutes: 8 burpees

Deadlifts

  • 2 x 5
  • 1 x 5
  • 1 x 3
  • 1 x 2
  • 1 x 5 (Workset)

AB Finisher ALT EMOM for a minimum of 10 minutes

  • 5 Toes-To-Bar
  • 10 Sit-Ups

10 min Warm-Up


For Time – Randy

  • 75 Power Snatches (75/55)

Part 2 – Cardio Round-Up to 200 Cal

  • Air Runner
  • Ski Erg
  • Assault Bike
  • Rower
  • C2 Bike
  • Rest
Tags:

Outside 4 rounds (35 min cap)

  • 800m Run
  • 1000m Recovery C2 Bike (at about 2:20 – 2:30 pace)

Riding slower will be challenging — force yourself to do it.

If it is raining, we will adjust for an indoor workout.

Tags:

10 min Warm-Up


Glute Crackdown – Partner Relay (U go, I go) for Time

Complex: 20 rounds

  • 2 Back Squats (115/80)
  • 1 Back Rack Thruster

20 1/2 Court Down and Backs

  • KB/DB Farmers Carry Down (53s/35s)
  • KB/DB Overhead Carry Back (53s/35s)

Chipper Finisher: (sets of 5)

  • 50 reps of KB/DB lunges (53/35)
  • 50 KB/DB Sumo Deadlift High pulls (53/35)
Tags:

1000 AB Cals For Time Alt EMOM (team of 4)

  • minute 1: Max cal Assault Bike
  • minute 2: 15 Sit-ups
  • minute 3: 15 Push-ups
  • minute 4: Rest

Repeat until 1000 cals are reached.

An athlete starts at each station.


Back Day

Group 1 – 5 Rounds

  • 10 GHD Back Extensions (30lbs)
  • 1 min recovery Assault Bike

Group 2 – 5 Rounds

  • 12 x Reverse Hyper (50% 1 rep max back squat)
  • 12 x Seated Cable Rows (load it up, but complete 12 reps

Groups 3 – 5 Rounds

  • 10 Overhead Cable Lat Pulls Downs (40lbs)
  • 10 Good Mornings (45/35)
Tags:

10 min AMRAP

  • Burpees

10min Recovery/Warm-up


15 minutes AMRAP

  • 3 Wall Walks
  • 8 Cleans (115/80)
  • 12 Box Jump Overs (20″ box)

Cardio Round-Up

Alt EMOM: 50 seconds of work and 10 seconds of transition.
Do this until 300 cals are reached on each machine.

  • Air Runner
  • Rest
  • Ski Erg
  • Assault Bike
  • Rower
  • C2 Bike

Adjust machines according to the number of athletes. There should be 1 less machine than athletes. Remove machines from button up.
Once a machine is eliminated, use the station for extra rest.

The group goal is 26 rounds or an average of 12 cal/machine a minute.