Warm Up
5 Minutes of Rowing/OR Bike
Then…
3 ROUNDS
-10 Push Ups
-10 Hang Cleans (Empty Barbell)
-10 Strict Press (Empty Barbell)
-10 V-Ups
WOD
EMOM 16
(Every Minute on the Minute for 16 Minutes)
-Min 1: 20 Second Plank Hold + 3 Push Jerk
-Min 2: 8 Toes to Bar/ OR V-Up + 4 Power Clean
No specific suggested weights for this version as your SCORE is the weight you choose!
Goal: Challenging but able to complete all work each minute
COACHES NOTES
This version is scored differently. Your score is the weight you choose. You should choose a weight that you can perform all of the work for all 16 minutes. Consider breaking up the toes to bar early to save your grip, even if you could do 8 reps unbroken.
The toes to bar should take no more than 30 seconds.
You’ll have plenty of time to perform the barbell work, about 30 seconds in each minute. It should be challenging but not so heavy that you are taking big breaks between reps. You could do quick singles of the power cleans and be fine. Ideally the push jerks are performed unbroken so you don’t have to pick up that bar in between reps but who knows, in those later rounds you might have to break them into 2-1!
PLANK HOLD
Place your palms on the floor roughly shoulder width apart. Step your feet back you can create a straight line from your ankles through knees, hips, shoulders and the top of your head. Squeeze your legs, butt and belly tight. Push the floor away from your so your shoulders don’t sink.
CUSTOMIZATIONS
-Plank from knees
-Forearm Plank
PUSH JERK
The bar will start up high on the shoulders with the elbows in front. You may clean the bar from the ground or take it from the rack. Your feet are under your hips and your heels are down. Stand tall, belly tight.
Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back. Keep the chest up and do not let the weight pull you forward. From here you will stand up hard and fast. Drive the power from the legs into the bar. Move your face out of the way and think of pressing the bar up as you press YOURSELF DOWN under it. Feet may move slightly wider – but no wider than your squat stance (shoulder width).
You will land with your weight in your heels, knees bent and out, butt back, and bar locked out over the middle of your body. Press into the bar and keep the belly tight. Stand completely.
When lowering the bar back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.
CUSTOMIZATION
-Go Lighter
TOES TO BAR
Start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. Make sure you keep that active shoulder position as you lower your feet back down and behind you.
If you don’t have a pull up bar, or if you simply prefer them, go with Alternating V-Ups.
CUSTOMIZATIONS
-Knee-Ups
-Supine Toe Touches / V-Ups Weighted Sit Ups
-Regular Sit Ups
BARBELL POWER CLEAN
Start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump)
SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.
CUSTOMIZATIONS
-Go lighter
-Hang Power Clean