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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.

Tags:

3 rd Warm-Up (In the racquetball room)

  • 2 x 1 inchworm + 2 shoulder tap push-ups
  • 5 push-ups
  • 10 Air Squats

Strength: Bench Press (In Fitness Center)

  • 2 x 5 (45/35)
  • 1 x 5 (95/65)
  • 1 x 3 (135/85)
  • 1 x 2 (185/130)
  • 5 x 3 (work sets)

For Time 15 min cap (In the Gym)

  • 500m Row
    • 21 Ring Push-ups
    • 21 Lunges
  • 500m Row
    • 15 Ring Push-ups
    • 15 Lunges
  • 500m Row
    • 9 Ring Push-up
    • 9 Lunges

3 rd Warm-Up

  • 2 x 1 inchworm + 2 shoulder tap push-ups
  • 10 Air Squats
  • 5 KB Swings (warm-up weights)

Strengths

  • 10 Turkish Get-Ups (35/25)
  • 20 KB Pull Through – Push-ups

12 Minute (U Go, I Go)

  • 2 Toes-to-bar
  • 3 KB Swings (70/53)
  • 5 Ski Erg Cal

100 Sit-up Finishers


3 rd Warm-Up

  • 2 x 1 inchworm + 2 shoulder tap push-ups
  • 10 Air Squats
  • 5 clean and Jerk. (2 rds x 45/35, 1 rd x 95/65)

Strengths

  • 2 x 5 @ 45/35
  • 1 x 5 @ 95/65
  • 1 x 3 @ 135 / 85
  • 1 x 2 @ 185 / 115
  • 5 x 3 (work set)

For Time

  • 15 Clean and Jerks (115/90)
  • 30 Cal Assault Bike
  • 15 Clean and Jerks. (115/90)

We may change this to a partner workout.



3 rd Warm-Up

  • 2 x 1 inchworm + 2 shoulder tap push-ups
  • 10 Air Squats
  • 5 clean and Jerk. (2 rds x 45/35, 1 rd x 95/65)

Strengths

  • 5 Deadlifts (135/95)
  • 5 Deadlifts (135/95)
  • 5 Deadlifts (185/115)
  • 3 Deadlift (225/ 155)
  • 3 Deadlift (315 / 215)
  • 2 Deadlift (365 / 240)
  • continue with incremental 2 or 1-rep warm-up sets until
  • 1 x 5 work set

15, 10, 5, 10 ,15 for Time

  • Clean and Jerk (95/65)
  • Box Step-overs

Tags:

30 min EMOM (11/9 cals)

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

Complete the Calorie and rest for the remainder of the minute.

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3 rd Warm-Up

  • 2 x 1 inchworm + 2 shoulder tap push-ups
  • 10 x air squats
  • 2 x 1 left + 1 Right 1 arm Kettlebell Swings

Back Squats

  • 2 x 5 @ 45/35
  • 1 x 5 @ 95/65
  • 1 x 3 @ 135 / 85
  • 1 x 2 @ 185 / 115
  • 5 x 3 (work set)

For Time (30-20-10)

  • Right Arm 1-Arm Kettlebell Swings. (53/35)
  • Left Arm 1-Arm Kettlebell Swings
  • Goblets Squats

Provided by CrossFit.com

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2 rd Warm-Up

  • 2 x 1 inch worm + 2 shoulder tap push-ups
  • 5 push-ups
  • 10 Air Squats

10 rds (recovery paces)

  • 250m Row (around 2:05 – 2:20/500m pace)
  • 10 down 1. (with med-ball 80/50)
    • DL
    • Floor Press
    • Sit-up

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2rds for Time (45 min cap)

  • 50 cal c2 Bike
  • 3 pull-ups
  • 45 Step-ups (20″ Box)
  • 3 pulls-up
  • 40 Wall Balls (20/14)
  • 3 pull-ups
  • 35 cal Row
  • 3 pull-ups
  • 30 Lunges
  • 3 pull-ups
  • 25 Push-ups
  • 3 pull-ups
  • 20 cal Assault Bike
  • 3 pull-ups
  • 15 cleans (135/95)
  • 3 pull-ups
  • 10 Ski Erg
  • 3 pull-ups
  • 5 Heavy Med Ball to Shoulder (100/80)
  • 3 Pulls-ups

Pick the order, but all reps must be completed before moving to the next exercise.

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4 rd Warm-Up

  • 1 x 1 inch worm + 2 shoulder tap push-ups
  • 10 Air Squats
  • 5 Wall Balls
  • 2 x 5 Hang cleans (45/35), 5 cleans (95/65), 3 cleans (115/85)

15 min EMOM

  • Minute 1: 20 Wall Balls (20/14)
  • Minute 2: 10 Cleans (115/ 85)
  • Minute 3: 15/12 cal C2 Bike
  • Minute 4: 5 med-ball over the Shoulder (100/80)
  • Minute 5 rest
Tags:

20 Rds of Work 1:20 minutes :40 Second Transition

  • C2 Bike
  • Ski Erg
  • Assault Bike
  • Box Step-ups (20″)
  • Rower

3 – 5 pulls during tansition