Mako original logo

#MAKOWODSGREATAGAIN

makowods-home edition
3 HOME WORKOUTS OPTIONS:
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.

Is the Desire to Workout Becoming Harder Than the Workout & Are You Missing the Motivation From Your Fitness Community?

Click I'M INTERESTED to Learn How to Become a Part of Our Virtual Community & How You Can Join!

prep the body

FOLLOW THE GUIDED WARM-UP

200m Run
2 Rounds:
10 T-Spine Opener
7 Jumping Squats
12 Cossack Squats

wod-w4

BODYWEIGHT

BODYWEIGHT

A) Front Foot Elevated Split Squats 4x 10-12/side

B) 12 min AMRAP:
10 Shoulder Taps in the Plank
10 Air Squats
10 No Push-Up Burpees

LIMITED

A) Double DB Squat Tempo @ 32x1 4x 8-10

B) For Time:
120 Alt. DB Power Snatches 50/35

*At the start & every time set the DB down,
complete 15 WBs or Air Squats

HOME GYM

A) Front Squat Tempo @ 32x1
3,3,3,3,3

B) For Time:
75 Power Snatches 75/55

*At the start & every time you set the bar down,
complete 15 WallBalls

cool down

COOL DOWN

Puppy Dog (1min)
Lat Stretch (:30/side)
Pigeon (1min/side)

Shark bites

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

MOVE

Improve Your High Hang Snatch in

2 Minutes!

Want to FREE Receive Daily Workouts & Exciting Content to Help You Through the Quarantine?

Click FREE WORKOUTS to Get Started Today!

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.