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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.

Objectives of Today’s Training

  • Create Pulling Strength
  • Improve Pressing Strength
  • Gymnastics Practice

Workout-1

Strength

Press

Deadlift

Workout -2

21, 15, 9

  • KB Box Step Ups (35/25 – 24/20)
  • Handstand Shoulder Taps
  • Knees-to-Waist (20/14)

Objectives of Today’s Training

  • Active Recovery

Workout-1

30 min Cradio Crossover Ladder

  • C2 Bike Erg (5min, 4min, 3min, 2min, 1min)
  • C2 Ski Erg (1min, 2min, 3min, 4min, 5min)

Complete the interval durations for each.

Workout-2

Accessory

If you feel like it, pick some accessory exercise and do a few sets of 8.

Objectives of Today’s Training

  • Power production and Oly technique
  • Pulling strength
  • Muscle Endurance with barbell cycling

Workout-1

21 min Olympic Lifting Training

Set clock to 1.5-min intervals (14 rounds)

  • Practice on your weakness for cleans, snatches, and jerks.

Workout-2

Deadlifts

  • Warm-up
  • 5, 5, Max Rep (65%, 75%, 85% of 1RM x 90%)

Workout-3

2 round Alt EMOM

  • 5 bar-facing burpees
  • Snatch Complex (95/65)
    • 5 Power Snatches
    • 4 hang power Snatches
    • 3 squat snatches
  • 5 bar-facing burpees
  • Clean Complex (125/95)
    • 5 Power Cleans
    • 4 hand power snatches
    • 3 squat cleans

Objectives of Today’s Training

  • Build Pulling Strength
  • Push-up Endurance
  • Cardio Endurance

Workout-1

Strength

Deficit Deadlifts

  • 5 x 5 increase weight each round

Workout -2

For Time

  • 4-rounds
    • 25/20 cal Assault Bike
    • 50 Air Squats
  • buy out: 100 hand-release push-ups

Objectives of Today’s Training

  • Build Strength

Workout-1

Strength

Back Squat

  • Squat Warm-up
  • 5, 5, Max Reps (65%, 75%, 85% of 1RM x 90%) work sets

Bench Press

Workout -2

Accessories

  • 5 x 10 Leg Curls (Hamstring and Quads)
  • 3 x 15 Dips
  • 3 x 15 Lat Pull-downs
Tags:

REST DAY

Everybody needs a day of rest. Enjoy it!

Objectives of Today’s Training

  • Active Recovery

Workout -1

  • Walk 3 miles

Objectives of Today’s Training

  • Strength Focus
  • Deadlift Strength
  • Press Strength

Workout-1

Strength

Safety-bar Box Squat

Press

Snatch Grip Deadlift

Workout -2

10 min AMRAP

  • 5 Pull-ups
  • 5 Handstand Pushups / Kick-ups
  • 5 KB Swings
Tags:

REST DAY

Everybody needs a day of rest. Enjoy it!

Objectives of Today’s Training

  • Pressing Strength
  • Muscle Endurance

Workout-1

Bench Press

Workout-2

For Time

  • 30 deadlifts (135/85)
  • 15 Wallballs (30/20)
  • 25 deadlifts (165/115)
  • 15 Wallballs
  • 20 deadlifts (185/125)
  • 15 Wallballs
  • 15 deadlifts (225/155)
  • 15 Wallballs
  • 10 deadlifts (275/185)
  • 15 Wallballs
  • 5 deadlifts (315/215)
  • 15 Wallballs