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.

Skill Development

8 Min EMOM

  • Handstand Practice

Conditioning

10 Rounds

  • 10 Cal Assault Bike
  • 10 Toes-to-Bar

Tags:

10-min Warm-Up

  • Squat Therapy
  • Squat Warm-Up
  • Deadlift Warm-up

Strength

3 Rounds Alt E2MOM

  • 6 x Deadlifts. (75% of 1 RM)
  • 15 x Toes-to-bar
  • 1:00min Trap Bar Carrier (195/125)
  • 12 x Weighted Back Racked Lunges (95/65)
  • 15 x Toes-to-bar
  • 6 x Squats (75% of 1RM)

Tags:

Tabata Warm-Up

  • Y.T.W. Shoulder Prehap
  • Cuban Press

Use 2.5 to 5lb weights for Warm-up

Strength

3 Rounds Alt E2MOM

  • 6 x Barbell Bent-Over Rows (185/ 125)
  • 6 x Dips (weighted)
  • 6 x Barbell Snatch-Grip High-Pulls (185 / 125)
  • 15 x Toes-to-bar
  • 6 x Barbell Press (75% of 1RM)
  • 45ft Sled Pull (275lb / 135lb)

Tags:

REST DAY

Everybody needs a day of rest. Enjoy it!

Tags:

REST DAY

Everybody needs a day of rest. Enjoy it!

Tags:

Conditioning

  • Basketball

Tags:

8 min Warm-Up

  • Bench Press
  • Lunges

Strength

3 Rounds Alt E2MOM

  • 9 x Glute Bridges (275/185)
  • 18 x Hip Flexor Lifts (12ea. leg)
  • 9 x GHD Back Extensions (weighted)
  • 9 x Handstand push-ups

3 Rounds Alt E2MOM

  • 9 x Reverse Hyper
  • 9 x Bench Press. (65% of 1RM)
  • 9 x Hamstring curls
  • 9 x Close Grip Incline Presses

Skill Development

8 Min EMOM

  • Handstand Practice

Conditioning

30 Minutes

Spin Cycling

Tags:

10-min Warm-Up

  • Squat Therapy
  • Squat Warm-Up
  • Deadlift Warm-up

Strength

3 Rounds Alt E2MOM

  • 9 x Deadlifts. (65% of 1 RM)
  • 18 x Med Ball Slams (50/30)
  • 1:00min Trap Bar Carrier (195/125)
  • 18 x Weight Box Step-Ups (70/50)
  • 9 x Squats (50% of 1RM)
  • 9 x GHD Sit-ups (weighted)

Tags:

Tabata Warm-Up

  • Y.T.W. Shoulder Prehap
  • Cuban Press

Use 2.5 to 5lb weights for Warm-up

Strength

3 Rounds Alt E2MOM

  • 9 x Barbell Bent-Over Rows (155/ 105)
  • 9 x Dips
  • 9 x Barbell Snatch-Grip High-Pulls (155 / 105
  • 9 x Strict Chest-to-Bar Pull-Ups
  • 9 x Barbell Press (65% of 1RM)
  • 45ft Sled Pull (205lb / 135lb)