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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.

10 min warm-up


3 Rounds for Time

  • Run 400m
  • 21 Kettlebell Swings (53/35)
  • 6 KB Shoulder-to-overhead Left Arm
  • 6 KB Shoulder-to-overhead Right Arm

5 min warm-up


Cindy – 20 min AMRAP

  • 5 pull-ups or bent-over barbell rows
  • 10 push-ups
  • 15 Air Squats

5 min Rest


Deadlift Session

  • 2 x 5
  • 1 x 5
  • 1 x 3
  • 1 x 2
  • 1 x 5 Workset
Tags:

10 min Alt EMOM

  • 10 Burpees
  • 7 Burpees

5 minute Transition


4 Rounds

  • 400m Run ( On Air Runner or 5 laps around Basketball Court)
  • 40 Wall Balls (20/14)

Tags:

5-min Set-up / Stretch


3 rounds for time

  • 250m Row
  • 15 box Step-ups (left leg)
  • 250m Row
  • 15 box Step-ups (right leg)

cash out: 2000m Row


Tags:

5-min Set-up / Stretch


10 min AMRAP Warm-up

  • 100m Run
  • 5 burpees
  • 1 Wall Walk
  • 5 push-ups

5 min recovery


Partner – U Go I Go

  • 21 Clusters (95/65)
  • 21 Pull-Ups
  • 15 Cluster (115/80)
  • 15 Pull-Ups
  • 9 Clusters (135/95)

Both partners have to complete the reps
Max reps/set 3. — Focus on Form and Control

Tags:

10-min Warm-Up


6 Rounds

  • 400m Run
  • 50 Air Squats

Cardio Chipper

  • 100 Cal C2 bike
  • 90 Box Step-ups
  • 70 Cal Row

10-min Warm-Up


For Time (20 min cap) – CrossFit.Com Workout

  • 1 min L Sit (accumulated time)
  • 30 Shoulder-to-overhead (135/95)
  • 1 min Hang (from pull-up bar)
  • 20 Shoulder-to-overhead
  • 1 min Hang
  • 10 Shoulder-to-overhead
  • 1 min L Sit

Basketball

Tags:

10-min Warm-Up

  • Run

You pick the pace or intervals.
If you do intervals, stay in motion by jogging or walking during the recovery periods.


Squat

Thoracic Development (Overhead Position)

  • 5 x 5 Bottom Up Overhead Squats (Pick a weight that is easy to control)

Front Squat

  • 2 x 5 Bar Only
  • 1 x 5
  • 1 x 3
  • 1 x 2
  • 5 x 3 Workset

5 Rds Back Strengthing

  • 12 x Reverse Hyper (50% of Max Back Squat)
  • 12 x Seated Cable Row (As heavy as you can go and complete the set)
Tags:

10-min ALT EMOM

  • Odd MInute: 10 burpees
  • Even Minutes: 6 burpees

10-min Set-up/Warm-up


20 min I go U go

  • 10 cal ski Erg or Rower
  • 8 deadlifts 185/115
  • 2 wall walks