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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.

30 min ALT EMOM

  • Max Cal C2 Bike
  • Max Cal Ski Erg
  • Power production (12 or 30lb med-ball throw or 70lb KB Swings)

20-minute AMRAP

  • 21 cal Row
  • 15 box step-ups
  • 9 ball over the shoulder (80/50)

For Time

  • 2 Rounds
    • 800m run
    • 2400m C2 Bike
  • 5 rounds
    • 5 Tire Flips
    • 10 KB Push Press (53’s/35)

For Time

  • 1-mile run
  • 50 toes to Bar
  • 100 push-ups
  • 1-mile run

You segment the toe-to-bar and push-ups as you wish.

Sport

Basketball

For Time

  • 800m Run/Ruck
  • 30 Bent over Rows or Pull-ups
  • 50 Push-ups
  • 70 Squats
  • 600m Run/Ruck
  • 20 Bent over Rows or Pull-ups
  • 40 Push-ups
  • 60 Squats
  • 400m Run/Ruck
  • 10 Ben Over Rows or Pull-Ups
  • 200m Run/Ruck

Carry a ruck, sandbag, or kettlebells if you want.

15min AMRAP

  • 500m Row
  • Max Set of Push-ups

Reposted from CrossFit® WOD

4 rounds of

  • 1 min Pull-ups
  • 1 min Goblet Squats (53/35)
  • 1 min Sit-ups

5 min Rest

4 rounds of

  • 1 min Kettlebell Swings (53/35)
  • 1 min Lunges (53/35)
  • 1 min toes-to-bar
Tags:

For Time: 22 min Cap

  • Row 2000m
  • 30 power cleans (135/85)
  • C2 Bike 4000m

20 min AMRAP (Nicole)

  • 400m Run
  • Max Pull-ups

Start a new run when you come off the bar.