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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.

3 rounds for Time

  • 30 Squat Cleans (95/65)
  • 30 Pull-Ups
  • 800m Run

Split up squat cleans and pull-ups as needed
Modify CrossFit® WOD, Badger

8 rounds For Time

  • 8 x Toes to Bar
  • 8 x Bench Press (135 / 95)
  • 8 x Assault Bike
  • 8 x Ring Dips

30min You go, I go

  • 1 Round of DT. (110/85)
    • 12 Deadlifts
    • 9 Hang Cleans
    • 6 Push Press

300 Cals on Each

  • C2 Bike
  • Ski Erg
  • Rower
  • Air Runner

1:00 min on 30 sec Off

5-rounds for Time

  • 20 cal C2 or 15 cal Assault Bike
  • 16 alt 1-arm KB swings (35/25)
  • 12 Toes-to-bar

30min AMRAP

  • 400m Run
  • 29 Back Squats (135/85)
  • 20 push-ups

A version of Manion hero WOD

6 Rounds for time (40min cap)

  • 7 Ring Dips
  • 7 Thrusters (95/65)
  • 7 Toes-to-Bar
  • 7 Deadlifts (255/165)
  • 7 Burpees
  • 7 KB Swings (70/53)
  • 7 Pull-ups

2 x 25m overhead med ball carries.

Sport

Basketball

10 min AMRAP Air Runner

  • :30 Max Meters
  • :30 Rest

10 Min AMRAP – You go, I go

  • 25m Run
  • 3 pull-ups
  • 5 push-ups
  • 8 Air Squats

Cash-out: 50 Sit-ups

Metcon

30 minutes of Cycling.