Carries

Back Workout – 5 rounds

• 5 x 5 second Superman Holds
• 10 x Elevated Romanian Deadlifts (95/65 Focus on extension/hamstring stretch)

10 Rounds for Time – Partner – Waterfall

• 15 / 12 cal Assault Bike
• 5 KB / DB. Thrusters (35/25)
• Farmer Carry Down / Waiter Carry Back
• 10 Sit-ups

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
  

Bored? Here are a few articles for you.

4 Rounds for Time

• 25 x Sit-ups
• 2 x heavy Ball to Shoulder || or Power Clean. (150/80lb ball)
• 1 Down and Back KB Farmer Carry (Heavy)

Cash-out: 100 Cal AB

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

Squat Workout

• 2 x 5 (45/35
• 1 x 5. (95/65)
• 1 x 3 (135/85)
• 1 x 2 (185/125)
• 3 x 5 (225/155)

12 Min AMRAP

• 80/50lb Ball Carry (50m)
• 2 x Heavy Ball to Shoulder (150lb / 80lb)
• 20/16 Cal Assault Bike

21, 18, 15, 12, 9, 6, 3

• KB Squats
• Toes-To-Bar

100m Farmers Carry Between Rounds. (Pull-Up Bars to Corner of Pad and Back)

21min Alt EMOM

• 5 x Barbell Floor Press (Heavy)
• 25m Kettlebell Farmer Carrier (Heavy)
• 10 x Ball Squats (Heavy)

4 rounds for time (36min cap)

• 5 Tire Flips (back pad)
• 200m Run / Carry
• 10 Pull-Ups (pull-up bars)
• 200m Run / Carry
• 15 Push-ups (around the rocks)
• 200m Run / Carry
• 20 Lunges. (around the start of the small loop)
• 200m Run / Carry

Have to carry a 50lb Ball for one 200m section on each round.

7 Rounds for Time

• 4 x 25m Farmers Carriers (53s/35s)
• 23 Wall Balls (20/14)

cash out: 1776 meter Row

8 Rounds For Time

• 200m Run
• 50ft 80/50lb ball carries
• 50ft kettlebell farmer Carries (53s/35s)

Cashout: 150 air squats

25 min AMRAP

• 500m Row
• 50m Med-Ball Shoulder Carry (80/50)
• 25 Sit-ups

30min AMRAP

• 300m Run
• 100m Farmer Carry (53s/35s KB)