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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

18 Min AMRAP

  • 12 / 9 Cal Assault Bike
  • 12 Thrusters (45/35)
  • 8 Toes-to-Bar
  • 2 strict pull-ups

Metcon

23 min

Buy In:

  • 75 Power Snatches (75/55)

AMRAP

  • 1 Shuttle Run (25ft)
  • 5 Burpees

Tags:

REST DAY

Everybody needs a day of rest. Enjoy it!

Tags:

REST DAY

Everybody needs a day of rest. Enjoy it!

Ruck

  • 6 miles
  • Carry what you want

Sport

Basketball

Metcon

For Time

  • 100 pull-ups
  • 200 push-ups
  • 300 Air Squats

Break-up as needed

Metcon

Diamond Dave’s 15 Minute Core Workout

  • 100 Leg-up Crunch
  • 100 Leg-up Side to Side Crunch
  • 100 Leg Lifts
  • 100 Bicycles

30 minutes of Cycling.

Metcon

For Time

21 – 15 – 9

  • Thrusters. (95/65)
  • Russian KB Swings (53/35)

Rest 3 Minutes

21 – 15 – 9

  • Shoulder-to-Overhead (95/65)
  • Russian KB Swings (53/35)

Metcon

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

male: 11 – 12 – 13 – 14 – 15 cal
female: 9 – 10 – 11 – 12 – 13 cal

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

Tags:

REST DAY

Everybody needs a day of rest. Enjoy it!