01APR2020 – MAKOWODs

By: Mako Athletics

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Makowods-Home Edition 4 HOME WORKOUTS OPTIONS: Couch to CrossFit – for those just starting their fitness journey Bodyweight Only – for those with no equipment
Limited Equipment – for those with a Jump Rope, Dumbbell, Kettlebell, or Medicine Ball
Home Gym – for those with access to most equipment.

prep the body

FOLLOW THE GUIDED WARM-UP

200m Run
2 Rounds:
10 Bird dogs
20 Superman Swimmies
10 Jumping Jacks Workout-Of-The-Day-W2

couch to crossfit

couch to crossfit

10 MIN. MOVE STEADY
5 No Push-Up Burpees to an Elevated Surface
5 Chair Dips – Elevated
10 Step Overs

MOVEMENT DEMOS WITHIN VIDEO:

Couch to CrossFit – 2:25

BODYWEIGHT

BODYWEIGHT

A) 10 MIN. EMOM:
Odd: 15-20 Glute Bridges
Even: 12 Dead Bugs (Straight Leg if able) B) 9 MIN. AMRAP:
6-9-12-15-18…
No Push-Up Burpees
Chair Dips
*10 Hop Overs Each Round

MOVEMENT DEMOS WITHIN VIDEO:

Glute Bridges – 0:55s
Dead Bugs – 1:19
No Push-Up Burpees – 1:42
Chair Dips – 1:58

LIMITED

A) 10 MIN. EMOM: 
Odd: 15-20 Glute Bridges
Even: 12 Dead Bugs (straight leg if able) B) 9 MIN. AMRAP:
6-9-12-15-18…
KB/DB Deadlift
Chair Dips
*30 Double Unders Each Round *What if you only have 1 DB/KB?
KB DL would still work, and use the single DB for the DL, hold one end, you could use a Medball here and it would still get spicy

MOVEMENT DEMOS WITHIN VIDEO

KB Deadlift – 1:01
Chair Dips – 1:13
Double Unders – 1:30

HOME GYM

A) 10 MIN. EMOM:
Odd – 8-10 BB Good Mornings
Even – :20s Pike-Ups B) 9 MIN. AMRAP:
6-9-12-15-18…
Deadlift  225-245/155-175
Ring Dips / Box Dips
*30 Double Unders Each Round

MOVEMENT DEMOS WITHIN VIDEO:

BB Good Morning – 1:04
Pike-Ups – 1:27
Deadlift – 1:51
Dips – 2:13
Double Unders – 2:51

cool down

COOL DOWN
Seated Hamstring Stretch (1 min/side)
Twisted Cross (1min/side)
Cobra (1min) MOVEMENT DEMOS WITHIN VIDEO:
Seated Hamstring Stretch – 0:01s
Twisted Cross – 0:21s
Cobra – 0:39s

Shark bites

RECOMMENDATIONS FROM OUR PROFESSIONAL TEAM FOCUSED AROUND OUR 5 HEALTH FACTORS TO THRIVE: EAT, SLEEP, MOVE, THINK, CONNECT!

EAT

Incorporating Healthy Fats 
By: Brandon Massie
Tips:
Try –  Nuts or seeds in a salad, avocado, coconut oil, or even adding butter to coffee
Avoid – all products containing trans or partially hydrogenated oil:
– Buttery spreads and sprays (Smart Balance®, Promise®)
– Oils: canola, cottonseed, corn, soybean, safflower, and sunflower
– High Polyunsaturated Oils: margarine, and vegetable shortening
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