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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

15 min of Clean and Jerk

  • 5, 5, 3, 3, 3, 1, 1, 1, 1

Work up to heavy singles

at the 15 min mark – Immediately into

For Time (12 min cap)

  • 21, 15, 9. deadlifts (225/155)
  • 12, 9, 6. Bar Facing Burpees
Tags:

Training Objectives

  • Honor those who gave their lives in service to our country

Murph

  • Run a Mile
  • 100 pull-ups
  • 200 push-ups
  • 300 air squats
  • Run a Mile
Tags:

REST DAY

Everybody needs a day of rest. Enjoy it!

Metcon

15 min AMRAP

  • 3 Thrusters (95/65)
  • 3 Toes-to-bar
  • 6 Thrusters
  • 6 Toes-to-Bar
  • 9 Thrusters
  • 9 Toes-to-Bar
  • etc…..

Sport

Basketball

Tags:

REST DAY

Everybody needs a day of rest. Enjoy it!

Metcon

30 minutes of Cycling.

Tags:

REST DAY

Everybody needs a day of rest. Enjoy it!

Tags:

REST DAY

Everybody needs a day of rest. Enjoy it!

Metcon

For Time (25 min cap)

  • :45 max cal cardio
  • 5 med-ball Deadlifts (100lb/80lb)
  • 5 med-ball Squats
  • 10m Overhead Carry

Workout Ends When You Reach

  • 100/80 cal on Assault Bike / Ski Erg / Air Runner
  • or 125/100 cal on C2 Bike / Rower