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ICENI WAY PROGRAM 26-12
Posted On : December 26, 2016

ICENI WAY PROGRAM 26-12

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MONDAY – 26/12/2017 – GYM CLOSED

20 minute Run

TUESDAY – 27th 0900-1830

CONDITIONING

20,18,16,14,12,10,8,6,4,2

clean and jerk 45/30kg

200m run between rounds

MAIN CLASS

Squat clean and split jerk 

Build to a conservative 1RM

Workout

100 burpee box jumps

EMOM 2 clean and jerks 70/45kg (these need to be at a weight challenging for you)

WEDNESDAY – OPEN AS NORMAL

MAIN CLASS 

5 minute AMRAP

5 power cleans 60/40

5 shoulder to over head

2 minutes rest

5 minute AMRAP 

5 air squats

5 wall balls 20/14lb

2 minutes rest

5 minute AMRAP

5 burpees

5 KB swings 24/16kg

2 minutes rest

5 minute AMRAP

5 box jumps

5 press ups

THURSDAY – OPEN AS NORMAL

CONDITIONING

5 rounds

400m run

21 power cleans 60/42.5

15 burpees

9 pull ups

MAIN CLASS

10/8/6/4/2

Front squats (from the ground)

  • start each set with a squat clean and the also counts as the first rep of the front squats

10/8/6/4/2

Power jerks (from the ground)

* focus is on cycling the bar

10/8/6/4/2

Deadlifts

* focus is on controlling the bar on the way down as much as on the way up. The bar should kiss the ground making minimal noise.

FRIDAY – OPEN AS NORMAL

MAIN CLASS

400m run, 

21/15/9 

400m run, 

21/15/9

box jumps,  

wall balls

SATURDAY – OPEN AS NORMAL

CONDITIONING

number depending

MAIN CLASS – TEAM WORKOUT

42/30/18

Deadlifts 80/55

Push ups 

Box jumps 24/20

42/30/18

Hang power cleans

Toes to bar

Burpees

ICENI BARBELL

POWER JERK

build to a heavy 3

drop to 80% and perform 3×3

Shoulder to over head chipper (example weights)

30x 40kg

24x 50kg

18x 60kg

12x 70kg

6x 80kg

SUNDAY – 01/01/2018 – GYM CLOSED

 

ICENI WAY PROGRAM 26-12

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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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