Beginner
EMOMx12
Mins 1-3: 1.1.1 Jump to pike
Mins 4-6: 1.1.1 Jump to pike to patient arch
Mins 7-9: 1 top to bottom into the toe rise for quality
Mins 10-12: 2 negative pull ups on 6 count (band or weight as needed)
Notes for Min 7-9:
– Use a box to jump to the support position of the BMU.
– Work on falling back into the same position that you create when you ‚jump to hollow.‘
– To accomplish this, ‚fall away‘ from the bar at the top into an „“L““ position with your
legs.
– Fall into the ‚patient arch‘ position with tight legs in the arch and then into the „“toe
rise“

Intermediate:
EMOMx12
Mins 1-3: 1.1.1 Jump to pike to patient arch
Mins 4-6: 1.1.1 jumping BMU
Mins 7-9: 2 top to bottom reps into the hip drive + press down for quality
Mins 9-12: 2-3 single bar muscle ups OR 2 negative bar muscle ups
Notes for Min 7-9:
– Use a box to jump to the support position of the BMU.
– Work on falling back into the same position that you create when you ‚jump to hollow.‘
– To accomplish this, ‚fall away‘ from the bar at the top into an „“L““ position with your
legs.
– Fall into the ‚patient arch‘ position with tight legs in the arch and then into the „“toe
rise.““
– This week, add the hip drive and press down on bar in order to get your shoulders as
high as possible without bending arms

Advanced
EMOMx12
Mins 1-3: 1.1.1 Jump to pike to patient arch
Min 4-6: 2 top to bottom reps into the hip drive + press down for quality
Min 7-12: 3-5 burpee bar muscle ups
Notes for Min 7-12:
– Use a box to jump to the support position of the BMU.
– Work on falling back into the same position that you create when you ‚jump to hollow.‘
– To accomplish this, ‚fall away‘ from the bar at the top into an „“L““ position with your
legs.
– Fall into the ‚patient arch‘ position with tight legs in the arch and then into the „toe
rise.“
– This week, add the hip drive and press down on bar in order to get your shoulders as
high as possible without bending arms