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Daily PT

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.

Metcon

30 minutes of Cycling.

21-15-9-9-15-21 For Time

  • Box Jumps
  • Med Ball over Shoulder (80/50)

For Time

  • 21-15-9 cal
    • air runner
  • 15-9-3
    • Squat Clean (135/95)
  • Rest 5 minutes
  • 21-15-9
    • air runner
  • 15-9-3
    • Push Press (135/95)

8 rounds for time (30min cap)

  • 200m Run / 600 m Bike
  • 2 Squat Cleans (145/105)
  • 8 pull-ups
  • 10 push-ups

300 Cals on Each

  • C2 Bike
  • Ski Erg
  • Rower
  • Air Runner

1:00 min on 30 sec Off

For Time (20min cap)

  • 5 rounds of
    • 5 deadlifts (315/185)
    • 15 Wall balls (20/14)
  • then break up as needed
    • 100 push-ups
    • 100 sit-ups

5 rounds For Time (25 min cap)

  • 400m Run or 1200m C2 Bike
  • 15 Thrusters at 65/50)
  • 10 Pull-ups

Sport

Basketball

20min AMRAP

  • 8 Toes-to-Bar
  • 10 DB Hang Clean and Jerks (50/35) – 5 each arm
  • 14 / 12 cal Row

A repeat of CrossFit’s® 18.1 open workout

Metcon

30 minutes of Cycling.