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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.

Sport

Basketball

Buy-In (u go I go)

  • Each partner 300m run in 2.5 minutes

E2.5MOM – U Go I Go (partner) Until combined 200 Snatch Reps

  • 100m Run
  • 12/10 Cal Assault Bike
  • Max Snatches (75/55)

Buy Out

  • 120 combined cals on Assault Bike

Metcon

30 minutes of Cycling.

E2MOM until you Reach 300 Cal

  • 80 cal row
  • 70 lunges with wallball (20/14)
  • 60 American Kettlebell Swings (53/35)
  • 50 box step ups
  • 40 wall balls (20/14)
  • 30 cal ski-erg
  • 20 Toes-to-bar
  • 10 strict pull-ups
  • 5 heavy Med-ball to shoulder

E2MOM until you Reach 300 Cal

  • 1 x Clean (heavy)
  • Max Cal Assault Bike
Tags:

REST DAY

Everybody needs a day of rest. Enjoy it!

Tags:

REST DAY

Everybody needs a day of rest. Enjoy it!

Sport

Basketball

20 Minute Alt EMOM

  • Min 1 – 12 x Front Squat
  • Min 2 – 12 x Push Press
  • Min 3 – 12 x Thruster
  • Min 4 – 200m Run
  • Rest

Use a 75/55 barbell or 2 x 35/25 Kettlebells.

1 min : 10 sec transition until reach 300 cal on each

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

Match the number of stations with athletes.