02APR2020 – 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
10 Lunges
7 Standing GM + Twist
4 WGS
7 Side Plank Reaches
10 Jumping Squats Workout-Of-The-Day-W2

couch to crossfit

couch to crossfit

5 Rounds:
1 Min. of Burpees (to an elevated surface)
1 Min. Rest
1 Min. Reverse Snow Angel
1 Min. Rest
*Move at Comfortable Pace

MOVEMENT DEMOS WITHIN VIDEO:

Couch to CrossFit – 1:40

BODYWEIGHT

BODYWEIGHT

A) 400m Run
– Rest 2 Minutes
x 4 Rounds
*Increase Speed Each Round B) 5 Rounds:
1 Min. of Burpees
1 Min. Rest
1 Min. Superman Rocks / Ring Rows / Pull-Ups
1 Min. of Rest

MOVEMENT DEMOS WITHIN VIDEO:

Running Stimulus – 0:13s
Burpees – 0:58s
Supermans – 1:17
Couch to CrossFit – 1:40

LIMITED

A) 400m Run
– Rest 2 Minutes
x 4 Rounds
*Increase Speed Each Round 5 Rounds:
1 Min. of Burpees Over
1 Min. Rest
1 Min.  SA DB Bent Row (Switch Every 0:15s)
1 Min. of Rest
*Goal is to Repeat Same Reps Each Round

MOVEMENT DEMOS WITHIN VIDEO

Running Stimulus – 0:08s
Burpee Overs – 1:09
SA DB Bent Row – 1:28

HOME GYM

A) 400m Run
– Rest 2 Minutes
x 4 Rounds
*Increase Speed Each Round 5 Rounds:
1 Min. Bar Facing Burpees
1 Min. Rest
1 Min. Barbell Bent Rows
1 Min. Rest

MOVEMENT DEMOS WITHIN VIDEO:

Running Stimulus – 0:08s
Bar Facing Burpees – 1:15
Barbell Bent Over Rows – 1:30

cool down

COOL DOWN
200m Walk
Hands & Knees Lat Stretch (:30/side)
Knee Over Toe Lizard (1min/side)
Saddle Eagle or Arm Pull  (1 min/side) MOVEMENT DEMOS WITHIN VIDEO:
200m Walk 
Hands & Knees Lat Stretch – 0:01s
Knee Over Toe Lizard – 0:24s
Saddle Eagle or Arm Pull – 0:48s

Shark bites

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

MOVE

Retesting the Squat: Building Up the Volume
By: Brandon Massie TIP
During your squat hold – Try adding a simple weight as a counterbalance if needed. This can be anything heavy enough to pull your chest up and your hips down CHALLENGE
4-5 Days this Week, Complete the Following:
5-10 Air Squats + Accumulate 3-6 Minutes in Bottom of the Squat + 5-10 Retest Air Squats
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