Sign-Up to Get Your Workout by Email

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

3 rds For Time (25min Time Cap)

  • 12 x Burpee Pull-Ups
  • 12 x Clusters (135/95)
  • 25 cal AB

A cluster is a squat clean into a thruster.

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

E2MOM for 20 minutes

  • 4 x 50ft Shuttle Runs
  • AMRAP for the remaining time
    • 7 Kettle Bell Squats (35/25)
    • 7 Kettle Bell Floor Press
    • 100ft Kettle Bell Farmer Carry

Metcon

Death By Cardio (EMOM 35 Rds 1:00 work : 15 second transition)

male: 12 – 13 – 14 – 15 – 16 cal
female: 10 – 11 – 12 – 13 – 14 cal

  • Air Runner
  • C2 Bike
  • C2 Rower
  • Rest
  • C2 Ski Erg
  • Assault Bike
  • Rest

Metcon

20 min AMRAP

  • 5 x Deadlift
  • 5 x Hang Power Clean
  • 5 x Front Squat
  • 5 x Push Press
  • 5 x Back Squat

Metcon

For Time (25min Time Cap)

8 min AMRAP

  • 50ft Max Load Med-Ball Bear Hug Carry

4 rounds

  • 500m Row
  • 50 push-ups
Tags:

REST DAY

Everybody needs a day of rest. Enjoy it!

Tags:

REST DAY

Everybody needs a day of rest. Enjoy it!