Daily Workout

Whiteboard Workout

• We’ll design it on the board.

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.

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.

Partner Workout

30 Rounds Combined For Time

• 6 burpees over-the-bar
• 3 power cleans (115 / 80)
• 3 front squats
• 3 push press
• 6 burpees over-the-bar

Every 5 mins 200m C2 Bike Each

Start and end the workout with a 200m C2 Bike each

After the bike, start where you left off.

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.

Purgatory – For Time

• 50 Cal Devil’s Tricycle (assault bike)
• 50 Devil Presses (25/15)
• 50 Cal Devil’s Tricycle

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.

Cycling

• 30min Sping Class

Bored? Here are a few articles for you.

10 min Warm-up

30 Rounds for Time (25 min Cap)

• 5 Wall Balls (20/14)
• 3 KB Swings (63/40)
• 1 power clean (165/115)

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
  

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
  

Deadlift (15 min Cap)

• 2 x 5 (135/ 95)
• 1 x 5 (185/ 125)
• 1 x 3 (225/ 155)
• 1 x 2 (275 / 185)
• 1 x 5 (315 / 215)

Coordinated Chaos
Partners Chipper (30min Cap)

• 100 – Kettle Bell Swings (53/35)
• 90 – Wall Balls (20/14)
• 80 – Box Step-ups. (24/20)
• 70 – Med Ball Over Shoulders (80/50)
• 60 – Weighted KB Lunges. (70/50)
• 50 – Pull-Ups
• 40 – Toes-to-Bar
• 30 – Ring Dips
• 20 – Deadlifts (315lb/215lb)
• 10 – Wall Walks

Teams do not have to stay in order but must complete all reps of a movement before moving on.
Only 1 partner can be working
Try to create Male – Female Teams

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
  

The Chief

5 rounds of a 3 min AMRAP

• 3 Power Cleans (135/95)
• 6 Push-ups
• 9 Air Squats

Rest 1 minute between Rounds

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

REST DAY

Everybody needs a day of rest. Enjoy it!