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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.

Tags:

REST DAY

Everybody needs a day of rest. Enjoy it!

Sport

Basketball

Metcon

For time (25 min cap)

  • 50 push-up buy-in

1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps each of

  • Deadlift (95/65)
  • Hang Power Clean
  • Thruster
  • 50 push-up cash-out

Attempt to go unbroken for each set of the barbell cycling.

Metcon

15 Minute AB AMRAP

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

Metcon

For Time (25-minute cap)

  • 8 – 16 – 24 – 32 – 24 – 16 – 8 Wall Ball (20/14)
  • 4 – 8 – 12 – 16 – 12 – 8 – 4 50ft Shuttle Runs
  • 1 – 2 – 3 – 4 – 3 – 2 – 1 L-Sit Strict Pull-ups

Metcon

10rds For Time (25-minute cap) – Partner

  • 15/12 Cal Assault Bike
  • 15 Air Squats

Waterfall method. A round is completed when both partners complete the air squats.

Tags:

REST DAY

Everybody needs a day of rest. Enjoy it!

Sport

Basketball

Metcon

For Time (25-minute cap)

  • 30 med ball Curtis-P wall ball. (30/20) .. aka The Jakey
    • 1 Hang Squat Clean
    • 2 lunges
    • 10′ foot wall-ball
  • 10 rounds
    • 1 min Run
    • 15 push-ups

Tags:

Metcon

30 Min

  • Spin Class – Cycling