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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.

Sport

Basketball

Deadlifts (increase each round) 15 minutes

  • 5
  • 5
  • 5
  • 3
  • 3
  • 2
  • 5

150 Cal Assault Bike Intervals

  • 80+ rpm for 30 seconds
  • 1:30 min recovery

Go until you reach 150 Cal

Death By Row

EMOM

  • 1 cal
  • 2 cal
  • 3 cal
  • 4 cal
  • etc

Go until you cannot make the calorie count.

10 Min AMRAP

3, 6, 9, 12, ….

  • Front Rack Lunges (75 / 55)
  • Bar Facing Burpees

5 min rest

10 min AMRAP

3, 6, 9

  • Squat Clean and Jerk (125/75)
  • 50′ Shuttle Run

Metcon

Partner Up

First 10 min (AMRAP) –  1 partner on cardio and 1 partner on wallball
10 cal (Rower, Assault Bike, Ski Erg)
10 Wallballs @ 20/14lb

Rest 2min

Second 10 min (AMRAP) – You go I go
3 – Strict Pull-Ups
3– Toes-to-Bar
6 – Push-Ups
2 Ball Over Shoulders (increase 2 reps per round. 80/50lb  split between the two of you)

Rest 2 min

Last 10 min (AMRAP) – 1 partner on cardio and 1 partner on wallball
10 cal (Rower, Assault Bike, Runner) – Use a different instrument from the first round.
10 Wallballs @ 20/14lb

Tags:

REST DAY

Everybody needs a day of rest. Enjoy it!

Tags:

REST DAY

Everybody needs a day of rest. Enjoy it!

Sport

Basketball

Metcon

For Time: (20 min cap)

30, 20, 10

  • Clean and Jerk (135/85)
  • Assault Bike Cals

Metcon

30 minutes of Cycling.