Daily Workout

10 Min Warm Up

21, 15, 9 For Time

• Deadlifts (225/155)
• KB/DB Z-Press (40’s/25’s)

Cardio Round-Up to 400 Reps Each

Work for 45 seconds with 15 seconds rest for transition

• Assault Bike Cals
• Ski Erg Cals
• C2 Rower Cals
• Sit-ups

Eliminate the element when 400 reps is reached. The station becomes rest.

The goal is 26 rounds (26 minutes) or under

Adjust elements as needed: 1 element/athlete.

15 min Warm Up

5 rounds for time (20min cap)

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

Power Production – Every 2 minutes for 16 minutes

• 2 x clean and Jerk (increasing weight – try to top end weight for 2 to 3 rounds. )
• 3 x Box Jumps, Broad Jumps, Max Vertical, or Balstic Ball Throws/Slams

If you are uncomfortable using a barbell, use a kettlebell or dumbbell and perform 2 x single-arm clean and jerks with each arm. Choose a challenging weight. It should be heavy enough that it requires you to generate extension through the ankles, knees, and hips (i.e. jump) to receive.

Use the extra time for recovery between rounds – The attempts should be explosive, so you want to maximize muscle recovery (ATP).

5-minute Change Over

18 Minute AMRAP

• 10 Hang Power Snatches (95/65)
• 10 Wall Balls (20/14)
• 10 Knees-to-Elbows

Substitute knees-to-waist or v-ups for knees-to-elbows.

Partner – Alt E90S Until You Reach 5000m on Rower

• Partner 1
  • Max Row
• Partner 2
  • 9 Deadlift (115/75)
  • 6 Hang Cleans
  • 3 Push Press
  • rest
• Switch at the end of 90 seconds.

REST DAY

Everybody needs a day of rest. Enjoy it!

REST DAY

Everybody needs a day of rest. Enjoy it!

Happy Thanksgiving to Our Wonderful Fitness Family!

As I sit and reflect on this year, I want to take a moment to express my heartfelt gratitude to all of you. Your dedication, energy, and unwavering support are transforming Innis.Fit into more than just a passive hobby; it’s shaping into a thriving community where friendships are forged, goals are achieved, and lives are changed.

Thanksgiving is a time of reflection and appreciation, and I am incredibly thankful for the spirit and inspiring commitment you bring to our fitness community daily. Whether it’s through lunchtime workouts, Sunday Night Lights, or following along on your own time, the sweat, smiles, and laughs make this hobby special.

So, as you enjoy this day of gratitude, know that you are a valued part of my journey. Here’s to your health, happiness, and the many successes we’ll continue to share. Keep inspiring, keep striving, and let’s make the coming year even more remarkable!

Wishing you and yours a joyful and bountiful Thanksgiving!

With much gratitude,
Mark

Cycling

• 30min Spin Class

Thanksgiving Extra

• Whiteboard Workout — Workout will be based on the number of participants.

Bored? Here are a few articles for you.

Tabata (4min of 20sec on and 10 sec rest)

• Alt 1 arm Superman Holds

23 min AMRAP

• 22 Cal Row
• 13 KB Swings (63/40)
• 9 Box Jumps / Step-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
  
  
• What is an AMRAP or EMOM?
  

Bored? Here are a few articles for you.