3 separate EMOMs with a triplet in each consisting of a C2 machine a gymnastics piece and a barbell or D-ball.
Reminders:
In an EMOM with a strength piece, gymnastics and a machine you have to pick what your best at and go harder on that minute be conservative on the minutes you don't excel at.
Pick the right number of calories and rep's.
Make sure the weighted minutes you don't go to heavy so you can't move the weight smoothly and well.
If the gymnastics piece has a harder RX movement always try and do that movement finishing off the minute with a scaled down version if needed.
Exercise Guide
EMOM 12
18/15/12 cal row
6 D-ball cleans over shoulder @70/45kg
3 ring muscle ups or 3 chest to ring + 3 ring dips
A ring muscle-up is an advanced bodyweight exercise performed on gymnastic rings. The exercise consists of three parts: a ring pull-up, a muscle-up transition, and a ring dip.
Ring dips
Holding onto the rings keeping them close to the body bend at the arm to 90 degrees and push back up to lockout. Keep your legs in the air throughout.
Chest to ring
Hanging on the rings push into your shoulders and keep your hips behind your body on the way back through on the kip you will pull up keeping your hands closer togther on the waay up and pull them into your chest. Tuck your knees up and on the way down stay in the hollow position driving back into your shoulders and repeating the movement again.
D-ball cleans (to shoulder or over shoulder)
Bending down picking up the ball with two hands. Lift the ball to your knees push through the floor with your legs and extend the hips and pull the ball up to your shoulder or straight over your shoulder.
Burpee box get overs
Complete a chest to floor burpee a high box stand up out of the burpee placing both hands on the box and jumping off the the floor you are trying to get your knees to the box and then get over the box to the other side for 1 rep completed.
Clean + Jerk
Same as the clean and the power jerk but you can also split jerk.
Dumbell snatch
Holding the dumbell in 1 hand between your legs you take the dumbell in 1 fluid motion to a full lockout above your head for 1 rep completed. Alternate hand for the next rep.
C2B
chest to bar pull ups -the standard is that the chest must come into contact with the bar at the top of the rep.
kipping pull ups
A kipping pullup is when you use that momentum to create a “power swing” that drives your chin up and over the bar.
Wall walks
Begin in a push-up position with your feet against the wall. Walk your feet up the wall while simultaneously walking your hands back towards the wall. Keep your core as tight as possible. ... Walk your hands away from the wall and your feet down the wall until you are back in the push-up position. Repeat for the desired number of repetitions.
