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Daily PT

Physical preparedness is a core principle of Innis McMahon, so we incorporate Daily PT into our lives. In this archive, you will find the daily programs that will help you pursue a healthy life.

If you find the routines difficult or you cannot perform them for any reason whatsoever, then you should scale the reps, weights, and exercises to fit your circumstances.

Remember, most, if not all, of the programs, are being performed here at Innis McMahon, so we feel your grind.

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Conditioning

21 – 15 – 9

  • Toes to Bar
  • Med Ball Over Shoulder (80/50)

Conditioning

  • Basketball

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8 min Warm-Up

  • Bench Press
  • Lunges

Strength

3 Rounds Alt E2MOM

  • 15 x Glute Bridges (185/135)
  • 30 x Air Lunges
  • 15 x GHD Back Extensions

3 Rounds Alt E2MOM

  • 15 x Reverse Hyper
  • 15 x Bench Press. (47% of 1RM)
  • 15 x Tricep Pull Downs

Skill Development

8 Min EMOM

  • Handstand Practice

Conditioning

36 min Alt Intervals

5 min Work: 1 min Rest

  • C2 Row
  • C2 Bike or Runner
  • C2 Ski

Moderate Pacing

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8min Warm-Up

  • Squat Therapy
  • Squat Warm-Up
  • Warm-up Lower Back

Strength

3 Rounds Alt E2MOM

  • 15 x RDL. (50/30)
  • 15 x Med Ball Under Hand Throws (20/14)
  • 1:15min Sled Push (145/95)
  • 30 x Alt High-Knee Box Step-Ups
  • 15 x Squats (45% of 1RM)
  • 15 x GHD Sit-ups

Recover bike with remaining time between rounds

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Tabata Warm-Up

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

Use 2.5 to 5lb weights for Warm-up

Strength

3 Rounds Alt E2MOM

  • 15 x DB Upright Rows
  • 15 x DB Press
  • 15 x Band Face Pulls
  • 15 x DB Curls
  • 1:15 min x Trap Bar Carry (95lb)
  • 15 x DB Bench Press

Use 50% of 1RM divided by 2, or for simplicity, use 2 x 25-35/15-25 Dumbbells or Kettlebells

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REST DAY

Everybody needs a day of rest. Enjoy it!

Tags:

REST DAY

Everybody needs a day of rest. Enjoy it!

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Conditioning

  • Basketball

5 min Warm-up

  • Shoulder

Strength

15 min Alt EMOM

  • 8 – 10 Pull-ups
  • Rest
  • 8 – 10 Hand Stand Push-ups

Conditioning

For Time (20min Cap)

21 – 15 – 9

  • Assault Bike
  • KB Swings (53/35)

  • 400m Run
  • 30 Wall Balls (20/14)
  • 10 Burpees

21 – 15 – 9

  • Assault Bike
  • KB Swings (53/35)

Warm-up

  • Running Warm-up

Conditioning

  • 3.1 Mile Assault Bike
  • Run 1 Mile
  • 2000m Row
  • Run 1 Mile