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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.

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3 rd Warm-Up

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

35 min EMOM (10/8 cal)

  • Row
  • Ski
  • C2 Bike
  • Air Runner
  • Rest
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3 rd Warm-Up

  • 2 x 1 inchworm + 2 shoulder tap push-ups
  • 10 Air Squats
  • 30-second Dead Hang

10 minutes AMRAP

  • 1 shuttle run
  • 1 pull-up
  • 2 shuttle runs
  • 2 pull-ups
  • 3 shuttle runs
  • 3 pull-ups
  • ….

5 rounds partner

  • 20 Sit-ups
  • 1 med-ball bearhug hold (80/50)


3 rd Warm-Up

  • 2 x 1 inchworm + 2 shoulder tap push-ups
  • 10 Air Squats
  • Empty
  • 30-second Dead Hang

Strength – Strict Press

  • 2 x 5 (45/35)
  • 1 x 5 (75/ 55)
  • 1 x 3 (95 / 65)
  • 1 x 2 (115/ 80)
  • 3 x 5 ( work set)

7 min Clean and Front Squat Warm-up


1 RD for Time

  • 25 Hang Power Cleans (115/80)
  • 50 Front Squats
  • 25 Hang Power Cleans

3 rd Warm-Up

  • 2 x 1 inchworm + 2 shoulder tap push-ups
  • 5 Air Squats
  • 5 Push-ups
  • 5,5,3 Hang Cleans -> 45/35, 95/65, 135/95

Strength – Deadlifts

  • 2 x 5 (135/95)
    • 5 Dips after each set
  • 1 x 5 (225/ 155)
    • 5 Dips
  • 1 x 3 (275 / 195)
    • 5 Dips
  • 1 x 2 (315 / 220)
  • 1 x 5 ( work set)

3rds for Time (18 min cap)

  • 500m Row
  • 20 Clean and Jerks. (135/95)
  • 500m Row
  • 10 Cleans and Jerk (165/ 115)
  • 500m Row
  • 5 Clean and Jerks (185/130)
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3 rd Warm-Up

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

35 min EMOM (9/7 cal)

  • Row
  • Ski
  • C2 Bike
  • Air Runner
  • Rest
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3 rd Warm-Up

  • 2 x 1 inchworm + 2 shoulder tap push-ups
  • 10 Air Squats
  • Pull-up warm-up (dead hang->scap pulls ->pull-up)
  • Med-Ball Lift

Strength – 5 rds

  • 5 strictish pull-ups
  • 20 butterfly sit-ups

5 rds for Time (partner)

  • 250m Row & A Down and Back Farmers Carry (70s/53s)
    • Each partner rows and carries in the round, then combined complete
  • 10, 8, 6, 4, 2 Heavy Med-Ball Over Shoulder (150 / 100)
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3 rd Warm-Up

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

Strength – Back Squats

  • 2 x 5 (45/35)
  • 1 x 5 (95/65)
  • 1 x 3 (135/95)
  • 1 x 2 (185/125)
  • 6 x 3 (work sets)

    21 ,15, 9, 9, 15, 21 For Time

    • Cal Ski Erg
    • Hand Release Push-ups
    Tags:

    4 rd Warm-Up

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

    Strength

    • 10 Turkish Get Ups
    • 20 KB Pull Through – Push-ups

    10 to 1 with a Kettlebell

    • Goblet Squat
    • 1 arm Swing (Left then Right)
    • Right then Left
      • Hang Clean and Jerk
      • 1 arm Thrusters
    Tags:

    4 rd Warm-Up

    • 2 x 1 inchworm + 2 shoulder tap push-ups + 1 jump
    • 50m Jog
    • 5 KB Swings Warm-up (Half Russians -> Russians -> Americans)

    28 minute AMRAP

    • 200m Run
    • 15 butterfly sit-ups. (Reach to the toes)
    • 200m Run
    • 12 KB American Swings (63lb / 40lb)
    • 200m Run
    • 9 Burpees
    • 2 Minute Rest
    Tags:

    5 rd Warm-Up

    • 2 inchworms
    • 10 Air Squats
    • 10 Shoulder Tap Push-ups (alternate shoulders each rep)
    • 1 Med ball lift to shoulder (increase weight each round – up to 150/100)

    Strength – Back Squat

    • 2 x 5 45/35
    • 1 x 5 95/65
    • 1 x 3 135/95
    • 1 x 2 185/130
    • 3 x 5 225/160 (adjust as needed)

    6 Rounds

    • 18 cal Row
    • 40 Foot Med-Ball Carry (150/100)