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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.

Tags:

Strength Training

Squats

Press

Workout

10, 9, 8 … 1 reps of

  • Deadlifts at 185lbs
  • Weighted Push-ups at 45lbs
  • Weighted Sit-ups at 45lbs
  • Pull-ups
  • Back Squats at 135lbs

Tags:

Workout

2019m of Each

  • C2 Concept Rower
  • Ski Erg
  • Assault Bike
  • Assault Runner
Tags:

Strength

Squats

  • 5 x 5 x 75%

Press

  • 5 x 5 x 75%

Chin Ups

  • 3 x 8

 

Strength

Snatch

  • 8 x 2 x 90%

Clean and Jerk

  • 15 x 1 x 90%

Metcon

5 rounds

  • 200m run
  • Snatch  (10, 8, 6, 4, 2)

Cardio

5k Team Ski Erg

  • 1 min sprint
  • rest while other team members go

Workout

Olympic Lifts

Find a 1 rep max for Snatch and Clean and Jerk

Front Squats

1 x 3 x 135lb
1 x 3 x 185lb
1 x 3 x 225lb
3 x 3 x 255lb  (or 90% of 1 rep max)

10min EMOM

1.) 5 burpees
2.) Max Slam Balls at 50lb

 

Workout

1000m Row

5 Rounds
15 -toes-to-bar
15- front squats (95lb)

50 cal Assault Bike

Workout

Squats

2 x 5 x   45lb
1 x 5 x    95lb
1 x 3 x  135lb
1 x 2 x  185lb
1 x 2 x 225lb
5 x 5 x 275lb

Press

2 x 5 x  45lb
1 x 5 x   95lb
1 x 3 x  115lb
5 x 5 x 130lb

Chin Up

3 x 8

 

Workout

Snatches

8 x 2 x 90% of max

Clean and Jerks

15 x 1 x 90% of max

 

Shoulder Accessories

Shoulder Y T W

3 x 5 – 8  (2.5 to 5lb) each exercise

Internal and External Rotation on Cable Machine

3 x 8 each arm (as heavy as possible)

Cable Machine Face Pulls

3 x 8 (as heavy as possible)

Internal and External Shoulder Mobility Work

Workout – 1

2 rounds

18 – 14 – 10
Bike

9 – 7 – 5
150lb ball over the shoulder

Workout – 2

21 – 15 – 9

Toes to Bar
Burpees
Box Step up (35lb kbs)

Workout

Squats

2 x 5 x 95LB
1 x 5 x 135lb
1 x 3 x 185lb
1 x 2 x 225lb
5 x 1 x 275lb

Press

2 x 5 x 45lb
1 x 5 x 95lb
1 x 3 x 115lb
1 x 2 x 125lb
5 x 1 x 145lb

Deadlift

2 x 5 x 135lb
1 x 5 x 225lb
1 x 3 x 275lb
1 x 3 x 325lb
1 x 5 x 375lb

Cardio

15 min EMOM

1.) 20 cal Assault Bike
2.) 20 Air Squats