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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:

Chipper for Time (45 min cap)

  • 100 cal c2 Bike
  • 5 pull-ups
  • 90 Step-ups (20″ Box)
  • 5 pulls-up
  • 80 Wall Balls (20/14)
  • 5 pull-ups
  • 70 cal Row
  • 5 pull-ups
  • 60 Lunges
  • 5 pull-ups
  • 50 Push-ups
  • 5 pull-ups
  • 40 cal Assault Bike
  • 5 pull-ups
  • 30 cleans (135/95)
  • 5 pull-ups
  • 20 Ski Erg
  • 5 pull-ups
  • 10 Heavy Med Ball to Shoulder (100/80)
  • 5 Pulls-ups

Pick the order, but all reps must be completed before moving to the next exercise.

Tags:

15-min Warm-up


For Time (15 min cap)

5 Rounds of:

  • 10 Thrusters (95/65)
  • 10 Chest-To-Bar Pull-Ups

1-minute Rest

5 Rounds of:

  • 7 Thrusters (135/95)
  • 7 Muscle-Ups

Scaled:
Weights 45/65 and 65/95
Jumping Chest-to-Bar Pull-Ups and Chin-Over-Bar Pull-ups


10-Min EMOM

  • Odd Min: 10 Burpees
  • Even Min: 5 Burpees

5-min Rest


21 – 15 – 9 For time (10 min Cap)

  • Wall Ball (20/14)
  • Push-Ups
  • Pull-ups

Finisher

  • 20 heavy Ball Over Shoulder (100/80)
  • 40 Toe-to-Bar

Break up as you wish.


15-Min Deadlifts Workout


Cardio Round-up

Alt EMOM: 50 seconds of work and 10 seconds of transition.
Do this until 300 cals are reached on each machine.

  • Assault Bike
  • C2 Bike
  • Ski Erg
  • Rower

The goal is 26 Rounds


10-Min Warm-Up/Set-up


Make it up on the board

  • Something with Pull-ups and a barbell

10-Min Warm-Up/Set-up


8 Min Alt EMOM

  • min 1: 25 Wall Balls (20/14)
  • min 2: 12 Lunges

2 minutes of Rest

8 Min Alt EMOM

  • min 1: 5 / 3 little tire flips
  • min 2: 20 Big Tire Step Ups

2 minutes of Rest

8 Min Alt EMOM

  • min 1: 8 KB Clean and Jerks (53s / 35s)
  • min 2: 15 Air Squats
Tags:

15-Minute Warm-up (Inspired by Training Think Tank)

2 Sets

  • 250m Row
  • 250m Ski

2 Sets

  • 10 Banded Good Mornings
  • 5/side DB Suitcase DL
  • 5/side DB High Pull
  • 5/side DB Push Press

1 Set

  • 5 DB Snatch (single arm)
  • 5 Lateral Burpees over DB
  • 5 DB Snatch (opposite arm)
  • 5 DB Burpees

Rest For 5 minutes — (this is a high-heart-rate workout — elevate your heart rate during the warm-up.)


CrossFit Open 24.1 For Time (15 min cap)

  • 21 1-arm DB Snatches (single arm) (50lb/35lb)
  • 21 Lateral Burpees over DB
  • 21 1-arm DB Snatches (opposite arm)
  • 21 Lateral Burpees Over DB
  • 15 1-arm DB Snatches (single arm)
  • 15 Lateral Burpees over DB
  • 15 1-arm DB Snatches (opposite arm)
  • 15 Lateral Burpees Over DB
  • 9 1-arm DB Snatches (single arm)
  • 9 Lateral Burpees over DB
  • 9 1-arm DB Snatches (opposite arm)
  • 9 Lateral Burpees Over DB

21-minutes Clean and Jerk

  • The clock will be set for 14 rds of 1.5 minutes
  • Establish a Max Clean and Jerk

Alternate workouts

  • Once you hit a max, drop to 80+% and complete 1 or 2 lifts for the remaining RDs
  • If you don’t want to C&J, pick a rep count to complete every 1.5 minutes for a different lift
    • Deadlifts
    • Cleans or Hang Cleans
    • Snatches
    • Front Squats
    • Kettlebell Swings

3-9-15-21-15-9-3 (15 min cap)

  • Deadlifts (205/145)
  • Box Jumps (24″/20″)