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ICENI WAY PROGRAM 06-03
Posted On : March 06, 2017

ICENI WAY PROGRAM 06-03

Frame-02-03-2017-09-25-45

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MONDAY
MAIN CLASS
Hang clean. (squat or power is allowed)
- 12 minutes to build to a heavy 2rm

20 minute AMRAP (in pairs)
40 hang power cleans
20 over bar burpees
40 pull ups
20 over bar burpees
40 shoulder to over head
20 over bar burpees
40 toes to bar
20 over bar burpees

TUESDAY
CONDITIONING
10 minutes steady state row/ski/running
– This is a long warm up. get sweaty and ready for the workout.

20 minutes EMOM
odd – 10 KB swings + 5 down ups
even – 20 double unders + 5 pull ups

MAIN CLASS
Front squats – from the deck.
8×6 (light and fast)
work up a good working weight before starting your working sets.
the aim of this is to work on the squat clean straight into the first rep.

Workout
5 rounds
1 minute row
1 minute ski
1 minute double unders
1 minute rest
– GO HARD!

WEDNESDAY
MAIN CLASS
10×10 shoulder to over head
keep this light.
little rest between the sets

10×10 deadlifts
keep this light and tight.

3 rounds
5 wall walks with a 10 second hold at the top.
15 strict toes to bar / 30 toes to post.
1 minute hollow hold.

ICENI BARBELL
Snatch
build to a daily max
5 more singles at 90%
5 more doubles at 80%
5 more triples at 70%

30 power snatches at 50-60%

THURSDAY
CONDITIONING
8 minutes Max effort Row
2 minutes Rest
8 minutes Max effort ski
2 minutes Rest
8 minutes AMRAP 10 KB swings 10 wall balls
2 minutes Rest
8 minutes Max effort Burpee box jumps
2 minutes Rest

MAIN CLASS
Skill work.
Hand stand push ups.

14-12-10-8-6-4-2
Thrusters – Unbroken
– Keep this all very light. bearing in mind they may come up in 17.3

4x 400m run

FRIDAY
MAIN CLASS
17.3

SATURDAY
CONDITIONING
Numbers depending

MAIN CLASS – TEAM WORKOUT
Teams of 4
30minutes
Max effort row/ski
Max effort rounds of Cindy
Change every time 1 person completes 400m run
1 person rowing/skiing
1 person running
2 people on Cindy

ICENI BARBELL
Clean and jerk
build to a daily max

drop down to 80% and perform 30 reps for time.

COMPETE CLASS
17.3

SUNDAY
STRENGTH CLASS
17.3

ICENI WAY PROGRAM 06-03

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Testimonials

Great classes with Great coaches who are always there to push you and make sure your technique is spot on. Crossfit is a fantastic way to get fitter, stronger and more flexible! I would recommend Iceni to anyone!  

-Amy Hughes

Crossfit Iceni is in one word AMAZING from the Main workouts and personal training sessions to the atmosphere and the coaches, I just can\'t say where this box needs improving i am the sort of person that goes in and out of different fitness phases and normally after a few weeks I give up but not at Iceni!!! All day I think about training there and seeing the awesome people at the box and testing myself every day! I feel great and better than ever and Crossfit Iceni can take all the credit for that I would recommend this box to everyone I meet. 

-Will Goody

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