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.

Tags:

Conditioning

  • 8 mile ruck

Carry what weight you want

Tags:

Conditioning

25 min cap

  • 500m row
  • 25 pull-ups
  • 500m row
  • 25 hand release push ups
  • 75 wall balls (20/14)
  • 50 back squats (50lb / 35)
  • 25 push presses
  • 500m row
  • 25 pull-ups
  • 500m row
  • 25 hand release push ups
Tags:

REST DAY

Everybody needs a day of rest. Enjoy it!

5 min Warm-up

  • Squat Therapy

Conditioning

4 Rds For Time (12 min Cap)

  • 50ft Bear Crawl
  • 25 x Wallball (20/14)

Conditioning

  • Basketball

12 min Warm-up

  • Squat Therapy
  • Warm Up C & J

Strength

7.5 Min E90S

  • 1 x Clean and Jerk (85%-90%. 1 RM)

Strength

For Time (20 min cap)

3 rounds

  • 21 Cal AB
  • 15 Thrusters (95/65)
  • 9 Bar Facing Burpees

Tabata Warm-up

  • L-Sits
  • Kick-ups
  • Hollow-Bodies
  • Planks

Skill Development

8 Min EMOM

  • Handstand Practice

Strength

30 min AMRAP

  • Row (Max Distance at Recovery Pace)
  • 10 Pull-ups every 1k

5 min Warm-up

  • Squat Therapy

Conditioning

12 Min ALT EMOM

  • 12 cals x Ski Erg
  • 12 cals x C2 Bike

Strength

20 min AMRAP

Incredible Hulk. (115lb/75lb)

  • 5 Deadlifts
  • 5 Hang Power Cleans
  • 5 Front Squats
  • 5 Push Press
  • 5 Back Squats

5 min Warm-up

  • Stretching

Strength

16 Min E2MOM

5, 5, 5, 3, 2 (3 x 8)

  • Back Squats
  • 5-8 GHD Sit-ups

Conditioning

For Time (20 minute Cap)

  • 50 KB Swings (53/35)
  • 800m Run / 2400m C2 Bike
  • 50 KB Swings
  • 800m Run
  • 50 KB Swings

Tags:

REST DAY

Everybody needs a day of rest. Enjoy it!

Tags:

REST DAY

Everybody needs a day of rest. Enjoy it!