ICENI WAY PROGRAM 26-12
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)
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 3x3
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
CrossFit Iceni
Unit 3A Hawkins Road
Colchester
CO2 8JY
Monday - Friday: 0600 - 2100
Saturday: 0830 - 1500
Sunday: 0900 - 1300
Bank Holidays: 0900 - 1400