Air Runner

10 min Warm-up/Set-up

5 Rounds (u go I go)

• 1 Snatch (135/95)
• 300m Run or 750m C2 bike
• 5 Squat Cleans (135/95)

10 min Warm-up/Set-up

30 min AMRAP

• 200m Run
• 7 pull-ups
• 1 min rest

10 min Warm-Up / Set-up

12 Min AMRAP (U Go I Go)

• 50m Air Runner
• 3 Ring Dips
• 1 MB Over Shoulder (100/80)

10 min Warm-Up

10 Rds E2MOM

• 100m Run
• 5 toes-to-bar

15 min Warm Up

5 rounds for time (20min cap)

• 400m Air Runner or 800m C2 Bike
• 10 Weighted Lunges (70/50)
• 5 Dips

Cardio Roundup
30min EMOM :45 on :20 off

• Air Runners
• C2 Bike
• C2 Ski Erg
• C2 Rower

Resources and Guides

• A Warm-Up for All Workouts
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  
• Scaling and Modifying Workouts: The Innis.Fit Guide
  
• Balancing the Workout Field: Innis.Fit’s Approach
  

30 min – Every 5 min Switch

• Air Runner
• Row
• C2 Bike

15 Push-ups and 5 Dips Before Each Round

28 Round AMRAP – 40 seconds on 20 seconds rest

• C2 Bike
• Air Runner
• Ski Erg
• Rower

Half – Murph

• 800m Run
• 50 Pull-Ups
• 100 Push-ups
• 150 Air Squats
• 800m Run

For Time

• 1200m Run
• 45 Wall Balls (20/14)
• 600m Run
• 30 Wall Balls
• 300m Run
• 15 Wall Balls