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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.

Partner up:

  • Run 800 opposite direction of partner, meet come back 
  • double fran, 80 lb. one person works at a time (21-15-9 twice through)
  • Run 800 opposite direction of partner, meet come back 

Team of 4 for Time

  • 600 Cal on AB
  • 200 100lb Med-Ball to Shoulder

1 Ball and 2 Assault Bikes.

40, 30, 20, 10

  • Front squat #80
  • Push press 2 dumbbells #50
  • Box jumps (pick a height at the wall in the back)
  • Dumbbell clean #50

For Time

  • 75 Man Makers
  • Any Break do 15 pull-ups/TTB
  • 800 Cashout

A man maker is a push-up, row, row, pop-up, clean and jerk using dumbbells.

3 Sets of 4-Rounds

  • 10 kb thrusters (35s)
  •   5 kb sdhp (70)

Rest 5 min between sets

For Time

  • 100 KB swings  #50
  • 75 tire flips
  • 50 burpees  #50
  • 25 overhead lunges. #50

22 Min Amrap

  • 1- hill run
  • 5 – thrusters 50lb ball

10,9,8,7…1

  • Dumbbell snatch R
  • Dumbbell snatch L
  • Pull-ups
  • Burpees 
  • T2B

Buyout 800m run

Alternating EMOM

Reps by round
15, 16, 17, 18, 19, 20

  • Alt jumping lunge (20lb dbs)
  • Tire Deadlifts
  • Jumping Squats
  • Rest

40,30,20,10

  • Kettlebell or dumbbell Swings
  • Kettlebell or dumbbell or heavy ball Goblet Squats
  • Hang CJ (alternate arms)

5 Burpees every time you switch to a new exercise.