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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.

8 min ALT EMOM

  • Odd Minutes: 8 Front Squats (pick the weight – focus on form and depth)
  • Even Minutes: 5 Pull-ups or 8 Ring Rows

5 Minute Rest

8 Min Partner AMRAP U go I go

  • 5 Push press (75lb / 55lb)
  • 4 Thrusters
  • 3 Front Squats

5 Minute Rest

8 Min Partner AMRAP (Waterfall)

  • 10/8 Cal Assault Bike or 12/10 C2 Bike
  • 5 Push-ups

Resources and Guides


Bored? Here are a few articles for you.

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Partners for time:

  • 10 Rounds (Waterfall-2nd partner starts when 1st partner moves to Farmers Carry)
    • 9 1-arm Alt DB Snatches (50/35 DB)
    • 3 Burpees over the dumbbell
    • 50m 2-handed Kettlebell Farmer’s Carry. (53s/35s)
  • 1000m Ski-Erg Cash Out (split as needed)


Resources and Guides


Bored? Here are a few articles for you.

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Partner for time:
3-6-9-12-15-18-21-24-27-30

  • Bike Erg
  • Ski Erg

Both athletes complete each round of the ladder on each machine. After each completes the prescribed number of calories for that round, athletes switch machines. Continue up the ladder, adding 3 calories every round until each athlete has completed 30 calories on both the ski erg and bike erg.

Workout Provided by CrossFit


Resources and Guides


Bored? Here are a few articles for you.

Back Workout – 5 rounds

  • 5 x 5 second Superman Holds
  • 10 x Elevated Romanian Deadlifts (95/65 Focus on extension/hamstring stretch)

10 Rounds for Time – Partner – Waterfall

  • 15 / 12 cal Assault Bike
  • 5 KB / DB. Thrusters (35/25)
  • Farmer Carry Down / Waiter Carry Back
  • 10 Sit-ups


Resources and Guides


Bored? Here are a few articles for you.

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Partner Workout

30 Rounds Combined For Time

  • 6 burpees over-the-bar
  • 3 power cleans (115 / 80)
  • 3 front squats
  • 3 push press
  • 6 burpees over-the-bar

Every 5 mins 200m C2 Bike Each

Start and end the workout with a 200m C2 Bike each

After the bike, start where you left off.


Resources and Guides


Bored? Here are a few articles for you.