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#MAKOWODSGREATAGAIN

makowods-home edition
4 HOME WORKOUTS OPTIONS:
Couch to CrossFit - for those just starting their fitness journey
Bodyweight Onlyfor those with no equipment
Limited Equipmentfor 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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