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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.

Metcon

EMOM – Death by Assault Bike

  • 1 cal the first minute
  • 2 cal the second minute
  • 3 cal the third minute
  • etc

Go until you cannot achieve the calorie count for that minute.

For Time

  • 100 Air Squats
  • 25 Strict Pull Ups
  • 75 Air Squats
  • 20 Strict Pulls Ups
  • 50 Air Squats
  • 15 Strict Pull Ups

Score – Max Cals

Metcon

For Time

  • 100 Air Squats
  • 25 Strict Pull Ups
  • 75 Air Squats
  • 20 Strict Pulls Ups
  • 50 Air Squats
  • 15 Strict Pull Ups

Score – Max Cals

Metcon

30 minutes of Cycling.

Metcon

15 min of Deadlift

  • 5, 5, 3, 3, 1, 1, 1, 1

Work up to heavy singles

at the 15 min mark – Immediately into

15 min AMRAP

  • 50Ft -of Ball Clean and Throws (80/50)
  • 5 – Burpees

Metcon

18 minute Alt EMOM

  • 10 goblet squats (90/60)
  • 12 TTB
  • Max Cal AB

Score – Max Cals

Tags:

REST DAY

Everybody needs a day of rest. Enjoy it!

Tags:

REST DAY

Everybody needs a day of rest. Enjoy it!

Sport

Basketball

Metcon

For Time

  • 24, 18, 12 – Assault Bike Calories
  • 12, 9. 6 – Heavy Med-Ball Over Shoulder. (150/100)
  • rest 1:1 or for a max of 5 minutes
  • Repeat

cash out: 6 x 50ft Overhead Med Ball (80/50)

Metcon

E3MOM – for 30 minutes (10 Rounds)

  • 1000m C2 Bike or (28/22 cal assault bike)
  • 5 toes-to-bar
  • 5 heavy KB swings (63+ / 40 +)

Aim for 2:30 minutes of work and 30 seconds of rest. If time becomes an issue, reduce meters or calories accordingly.