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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.

Max Reps

1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars
2 minutes of dumbbell hang squat cleans
2 minutes of burpees
2 minutes of toes-to-bars
1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars

Published by CrossFit®

4 rounds for time (20min Cap)

  • 23 Cal Row
  • 23 Burpee Dumbbell/Kettlebell Deadlift (50/35)

Published by CrossFit®

12 min Alt EMOM

  • 5 Dips
  • 5 Strict Pull Ups
  • 1 Wall Walk

For Time (15min Cap)

  • 3 Burpees over Med-Ball
  • 5 Med-Ball to Shoulder
  • 8 Med-Ball GHD Sit-up
  • 1 + 1 per round of 25m Shuttle Run (half court and back)

For Time (22min Cap)

  • 60 Cal Row
  • 50 Thrusters (75/55)
  • 40 Cal Row
  • 30 Thrusters (75/55)
  • 20 Cal Row
  • 10 Thrusters (75/55)

20min AMRAP

  • 12 Cal Assault Bike
  • 6 med-ball ground to overhead (80/50)
  • 6 pull-ups / toes-to-bar / push-ups

4 rounds for time (25min cap)

  • 500m Row
  • 5 clean and jerks (165/125)
  • rest 2:00minutes

5 rounds for time

  • 5 pull-ups
  • 8 KB Presses (53/35)
  • 13 Box Step Overs
  • 21 Wall Balls (20/14)

5 rounds for time

  • 10 cleans (135/95)
  • 200m
  • 20 push-ups

50m = 1 down and Back on Basketball Court

10 rds For Time (30min Cap)

  • 500m C2 Bike
  • 50m Shoulder Ball Carry (80/50)
  • 15 Air Squats
  • 250m Ski Erg
  • 50m Bear Hug Ball Carry
  • 15 Air Squats

50m = 1 down and Back on Basketball Court

5 rds for time

  • 20 Cal Row
  • 3 Power Cleans and Jerks (165/115)
  • 50 Jump Ropes (Dubs if you got’em)

Optional 10min AMRAP Core

  • 50 Sit-ups
  • 40 Twists
  • 30 Flodder Kicks
  • 20 Wipers
  • 10 Supermans