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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.

12 min Warm-up

  • 5 cal AB Warm-Up Paces
  • 3 hang clean. (45/35 -> workout weight)
  • 3 front squats.
  • 3 presses

20-min AMRAP

  • 12/10 cal Assault bike
  • 3 Squat Cleans. (135/95)
  • 3 Push Press

10 min Recovery

  • 4 cal Assault Bike (between a 30 – 50 rpm pace)
  • 3 training bar back squat
  • 3 training bar strict press
Tags:

REST DAY

Everybody needs a day of rest. Enjoy it!

Tags:

REST DAY

Everybody needs a day of rest. Enjoy it!

Sport

Basketball

Explosive Repeats

12 min Warm-up

  • Warm-up Clean and Jerk
  • 400m Run
  • Assault Bike recovery.

E3MOM for 24 minutes

  • 200m Sprint
  • 3 explosive ball squat jumps (50/30)
  • 1 clean and jerk (around 75%)
  • C2 or Assault Bike recovery ride for the remaining time

Get at least 1-minute of recovery. Reduce run meters if needed.

4rds of Gymnastic Circuit

1:00 minute on and 1:00 minute of Active Recovery

  • Max Wall Walks
    • Training Bar Press
  • Max Toes-to-Bar
    • row at recovery pass
  • Max Push-ups
    • Training Bar floor press
  • Max Pull-Ups
    • Ski Erg Recovery Pass

3 rounds for Time

  • 40 Cal Assault Bike
  • 30 Med-Ball Over Shoulder (80/50)
  • 50 box step-ups (20″ box)

300 cal Row for Time (partner workout)

  • While 1 partner is rowing the other is doing a round of:
    • 50m Overhead ball carry (80lb)
    • 1 round of DT at 95lb
      • 12 Deadlifts
      • 9 hang cleans
      • 6 push press
  • Switch
Tags:

REST DAY

Everybody needs a day of rest. Enjoy it!

Tags:

REST DAY

Everybody needs a day of rest. Enjoy it!