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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.

3 Round Warm-up

  • 10 Air Squats
  • 5 inchworms
  • 10 Walking Lunges
  • 5 push-ups

25 min ALT EMOM

  • 10 DB/KB Thrusters (pick a weight)
  • 10 DB/KB Renegade Rows
  • 12 DB/KB Box Step Ups
  • 15 KB Swings
  • Rest
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Whiteboard Workout

We’ll create the workout on the whiteboard today.

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4 rounds Warm-up

  • 10 Air Squats
  • 10 Push-Ups
  • 10 Ring Rows
  • 10 Sit-ups

For Time

  • 1000m Row
    • 50 pull-ups
    • 150 Sit-ups
  • 1000m Row

Partition the Pull-ups and Sit-ups as needed.

3 round Warm-up

  • 10 Air Squats
  • 5 deadlifts (135/85)
  • 100m jog
  • 5 wall balls

20-minute AMRAP

  • 400 minute Run
  • 10 deadlifts (185/130)
  • 10 Wall balls (20/14)
  • 10 Tire Step-ups

2 round Warm-up

  • 10 Air Squats
  • 5 push-ups
  • 5 Barbell Thrusters

For Time (10 min cap)

  • 40 Wall Balls (20/14)
  • 40 Air Squats
  • 40 Push-ups
  • 40 Wall Balls (20/14)

5 minute Rest


3 Rounds

  • 12 Goblet Squats (35/35)
  • 1 minute of Rest

Core Tabata

  • 2 x Plank hold
  • 2 x Russian Twist
  • 2 x Superman Holds
  • 2 x Sit-ups

3 round Warm-up

  • 5 inch warms
  • 10 Air Squats
  • 20 Jumping Jacks

5 rounds of

  • 20 cal Assault Bike
  • 10 Ring Rows
  • 20 Box Step-ups
  • 10 Seated KB/DB Shoulder Presses (35/25)
  • 20 Cal Ski Erg
  • 10 Wall Balls (20/14)
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3 round Warm-up

  • 5 Push-ups
  • 10 air squats
  • 5 burpees

10 min ALT EMOM

  • 5 Burpees
  • 7 Strict Press ( 95/65)

5-min rest


15 Min AMRAP

  • 5 Thrusters (95/65)
  • 10 KB Swings (53/35
  • 15 Push-ups
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3 round Warm-up

  • 5-inch warms
  • 10 air squats
  • 5 deadlifts (135/95)
  • 3 Box jumps

    15-minute AMRAP

    • 5 deadlifts (225/155)
    • 8 box jumps (24″)
    • 13 cal row

    5 min Transition


    10 min ALT EMOM

    • 7 Hang Power Cleans (95/65)
    • 7 Front Squats
    Tags:

    2 round Warm-up

    • 1 minute Assault Bike (light to medium pace 45 – 60rpm)
    • 30 Jump Ropes
    • 2 rounds of
      • 10 Sit-ups
      • 5 Empty Bar Pulls Ups

    15-minute AMRAP (provided by Linchpin)

    • 600m or .4 mile (Assault Bike)
    • 60 Jump Ropes
    • 30 Sit-ups
    • 20 Push Press (75/55)

    AB Tabata

    • Plank
    • Bicycle Crunches
    • Russian Twists
    • Leg Raises

    Perform each exercise for 2 rounds before moving to the next.

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    10-minute Warm-up

    • 3 Rounds
      • 5 toe touch to overhead stretches
      • 5 Burpees
      • 10 cal row
      • 5 DB Snatch Each Arm (25/15)

    42 – 30 – 18 For Time

    • Cal Row
    • 1 arm Alternating Dumbbell Snatch (50/35)