ICENI WAY PROGRAM
*the aim is to start off light on the first time and increase the weight as the reps go down. then on the way back up beat your scores for the previous sets.
burpee box jumps
EVERY 5minutes complete
15/25 box jump overs
15/20 over row burpees
20/30 wall balls
GYMNASTICS - 30minute EMOM
1. rope hold 20-30seconds
2. wall walks x3 will a 10 second hold at the top
3. hollow hold
4. KB press ups
5. candle stick role to standing.
6. chinese reverse plank
the aim is to start off light on the first time and increase the weight as the reps go down. then on the way back up beat your scores for the previous sets.
Every 90 seconds complete
5 burpee box jumps
15 KB swings
*scale reps if needed. do a test round before starting. round should take around 45/60seconds
3. down ups
*if you have done this workout before then your aim is to beat your score from before.
*pick a number and you have to hit that amount of cals and down ups every round
CINDY’S BIG SIS
12 rounds for time
5 strict pull ups with med ball / strict pull ups / kipping pull ups / ring rows
10 deficit press ups / and strict as possible.
15 wall balls
SINGE LEG WORK / PISTOL PROGRESSIONS
power clean + power jerk
30 power clean and jerks for time.
*your first goal with this workout is to RX it. 60/42.5kg.
*if you’re not quite at a point where you can RX the workout then this is a good time to put into practice the barbell cycling we have be working on over the past few weeks. this way we keep the weights light and the intensity as high as your form will allow.
Next barbell workout focus will be DT. Some have done this workout before. But you’re all a lot stronger and better equipped for tackling this workout. If you haven’t done this workout before then enjoy, and good luck.
10 burpee box jumps
15 press ups
1 rope climb/muscle up/rope hold/ring hold
MAIN CLASS - TEAM WORKOUT
400M run with med ball. (1 between the 2 both run at same time)
100 wall balls
50 weighted ABMAT SIT UPS (with ball)
80 wall balls
40 pull ups
60 wall balls
30 box jumps
40 wall balls
20 wall balls
10 x 100 shuttles
power snatch TNG
squat cleans TNG
*all reps must be completed with a solid second pause in the bottom position. use a friend to judge your depth
BUILD TO A HEAVY SINGLE
*focus on the driving up with he legs and chest. don’t push the bar forward as you stand up.
*also focus on controlling the bar back down the the shoulders every time. don’t let the bar crush down onto you.
10minutes walking lunges
start off with body weight. if that feels good then increase the weight with Kettlebells or dumbbells.
all sets must be 20 un broken lunges. make sure you stand all the way up. feet together between steps