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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.

300 Cal on Each :45 on and :15 transition

  • Rower
  • Air Runner
  • Assault Bike

Reverse Tabata

  • Max Assault Bike Cals

8 rds of 10 second Ride and 20 seconds of Rest

5 mins of Rest

12 min AMRAP

  • 9 KBs Deadlift (heavy)
  • 100ft Farmers Carrier

4 rds for Time

  • 50cal Assualt Bike
  • 25 kb Russian swings. (53/35)
  • 10 barbell Snatchs (95/65)

8 rounds: Every 3:00min

  • 5 GHD Sit-ups / Toes-to-bars. (rotate each round)
  • 8 Slam Balls (50/30)
  • Max Cal Row

30 Seconds Rest between Rounds

3 rounds

  • 800m Run
  • 25 Deadlifts

Tags:

10 rounds

  • 100m sprints
  • 2 Power cleans. (increase weight each round)
  • 1:00 min of rest

Tags:

6 rounds for time – “Hotshots 19”

  • 30 air squats
  • 19 power cleans (135/95)
  • 7 pull-ups
  • 400m Run

We’ll probably be outside and figure out a modification for the power cleans.

For Time

  • 50 Box Jumps
  • 50 Jumping Pull-ups
  • 50 Kettlebell Swings (35/25)
  • 50 Lunges
  • 50 Knees to Waist
  • 50 Push Presses (45/35)
  • 50 Sit-ups
  • 50 Wall Ball Shots (20/14)
  • 50 Push-ups
  • 50 Plate Jumps (45lb plate)

For Time

  • 100 Box Step-ups
  • 100 push-ups
  • 100 air squats

10,9,8,… For Time

  • Kettlebell Swings (53/35)
  • Goblet Squats
  • Preacher Curls
  • Push-up on hand on Kettlebell (reps for each arm)