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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.

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)

25 min AMRAP

  • 5 x DB Devil Presses
  • 50m Run
  • 8 x Toes-to-Bar
  • 50m Run
  • 5 x Man Makers
  • 50m
  • 8 x Pull-ups
  • 50m Run

Cycling

  • 30min Sping Class

40 min AMRAP

  • 200m Run (Small Loop)
  • 3 x 2- Tire step-ups + 1 – Tire flip
  • 50m Run to pull-up bars
  • 5 x pull-ups
  • 50m Run to Back Pad
  • 8 x Med Ball Squat Cleans (50/30)
  • 13 x Sit-ups
Tags:

Bench Press

  • 2 x 5 (95/65)
  • 1 x 5 (135/85)
  • 1 x 3 (155/115)
  • 1 x 2 (185/ 125)
  • 3 x 5 (200/ 145)

5 rounds for Time

  • 3 x cleans
  • 5 x Dips
  • 8 x Burpees Over Bar

Deadlift Session

  • 2 x 5 (135/85)
  • 1 x 5 (185/105)
  • 1 x 3 (225/125)
  • 1 x 2 (275/ 155)
  • 1 x 5 (315/ 175)

Partner For Time (40,30,20,10)

  • Ski Erg Cal
  • 1-arm Alt DB Hang Snatches (50/35)
Tags:

For Time

  • 3000m Row
  • 6000m C2 Bike

20 min AMRAP

  • 250m (around the small loop to the pull-up station)
  • 3 dips
  • 5 pull-ups
  • 50m to pad
  • 10 wall balls (20m)
  • 2 tire flips (biggest tire you can flip)

Accessory Day

  • Knees over Toes Program
  • Reverse Hyper
    • 3 x 10 Light
  • 5 min EMOM
    • 5 x DB Devil Press
    • 5 x DB Front Rack Squats

21min Alt EMOM

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