Daily Workout

Chipper Friday For Time

• 30 Cal Row
• 30 Squats (95/65)
• 30 Cal Ski
• 30 Hang Power Cleans (95/65)
• 60 Cal AB
• 30 Hang Power Cleans (95/75)
• 30 Cal Ski
• 30 Squats (95/65)
• 30 cal row

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

Cycling

• 30min Sping Class

Clean and Jerk Session (15 min)

• Clock Set for 10 rounds of 1.5 min
  • Work up to a heavy single.

For Time partitioned as you like (20min cap)

• 40 toes-to-bar
• 80 cal row
• 120 Wallballs (20/14)

8 rds For Time

• run 200m or C2 400m
• 8, 7, 6, 5,… Devil Press (pick your weight

Deadlift Workout (20min 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)

For Time (25 min cap)

• 3 Rounds For Time
  • 30/24 Cal Row
  • 30 Push Ups
• 3:00min Rest
• 3 Rounds for Time
  • 30/24 Cal Assault Bike
  • 30 Sit-ups

5 rounds of

• 10 DB Pivot Push-Ups (15/10)
• 10 Alt Renegade Rows
• 5 Frog Hops
• 5 Hang Cleans
• 5 push press
• 1 man maker

Chipper Teams of Three

• 1st Segment
  • 210/180 Cal Ski
  • 210 Weighted Lunges (50/30 use DBs or KBs)
• 2nd Segment
  • 210 Box Step-ups (24″/20″)
  • 210 Sit-ups
• 3rd Segment
  • 210 Air Squats
  • 210 Cal Assault Bike

Teams have to complete a segment before moving to the next. Two people are allowed to work at a time and can work on any combination of movements within the segment. Split reps as needed.

Rest Day

Every 4 minutes for 4 rounds

• 15 Toes-to-Bar
• 10 Push-ups
• 5 power cleans (135 / 95)

Every 4 minutes for 3 rounds

• 500m row
• 50m Ball Carry

Knee Strengthening

• 25 x Tibialis Raise
• 25 x FHL Calf Raise
• 25 x Tibialis Raise
• 25 x KOT Calf Raise (each leg)
• 25 x Patrick Step (each leg)
• 5 x 5 x ATG Split Squats
• 30 x Elephant Walk (each leg)
• 60 Second L-Sit (or some variation)
• 60 Second Couch Stretch (Each leg)

21 min E3MOM

• 9 KB Deadlift (35s / 25s)
• 7 KB Cleans
• 5 KB Push Press
• Recovery Assault Bike Pace

Front Squats

• 2 x 5 x 45/35 (warm-ups)
• 1 x 3 x 95 / 65
• 1 x 3 x 125 / 85
• 1 x 3 x 155 / 105
• 3 x 3 x 185 / 125

6 – 9 – 12 – 9 – 6 For Time

• Thrusters (75 / 55)
• Pull-ups or Ring Rows
• Burpees