06APR2020 – MAKOWODs

By: Mako Athletics

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#MAKOWODSGREATAGAIN

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

Walk on Toes 20m + Jog 20m
Bear Crawl 20m + Jog 20m
Walking Lunge + Twist 20m + Jog 20m
Duck Walk 20m + Jog 20m
Butt Kickers 20m + Jog 20m
Broad Jump 20m + Jog 20m W3-Wod

couch to crossfit

couch to crossfit

0-4 Min.
15 Seated Jump Squats
100m Walk/Jog
4-8 Min.
10 Elevated Burpees
100m Walk/Jog
4 Min. AMRAP:
10 Alt Lunge Steps (Assisted)
100m Walk/Jog

MOVEMENT DEMOS WITHIN VIDEO:

Couch to CrossFit – 1:20

BODYWEIGHT

BODYWEIGHT

4 Min. AMRAP:
20 Jump Squats
200m Run
– Rest 4 Minutes
4 Min. AMRAP:
15 Burpees
200m Run
– Rest 4 Minutes
4 min AMRAP:
10 Jumping Lunges
200m Run MOVEMENT DEMOS WITHIN VIDEO:
Jumping Squats – 0:36s
Burpees – 0:48s
Jumping Lunges – 1:05

LIMITED

4 min AMRAP:
20 Goblet Squat or DB Thruster
200m Run
– Rest 4 Minutes
4 min AMRAP:
15 Burpees
200m Run
– Rest 4 Minutes
4 min AMRAP:
10 Alt. DB PS
200m Run

MOVEMENT DEMOS WITHIN VIDEO

Goblet Squat or DB Thruster – 1:10
Burpees – 1:39
DB Power Snatch – 1:57

HOME GYM

4 Min. AMRAP:
20 Thrusters 75-95/55-65
200m Run
– Rest 4 Minutes
4 Min. AMRAP:
15 Bar Facing Burpees
200m Run
– Rest 4 Minutes
4 Min. AMRAP:
10 Power Snatch 75-95/55-65
200m Run

MOVEMENT DEMOS WITHIN VIDEO:

Thrusters – 0:40s
Bar Facing Burpees – 0:53s
Power Snatch – 1:19

cool down

COOL DOWN
Low Lizard (1min/side)
Seated Tricep Stretch (:30/side)
1/2 Saddle (1min/side) MOVEMENT DEMOS WITHIN VIDEO:
Low Lizard – 0:01s
Seated Tricep Stretch – 0:28s
1/2 Saddle – 0:45s

Shark bites

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

MOVE

Movement – Moving Through the Hollow Body Position – Building on Our Basic Positions

By: Brandon Massie

Tips:
Get Started Off Right: Complete first thing in the morning and get some easy early wins to the day! Awareness:
Are your movements improving? How does your gymnastics feel? Challenge:
5-7 Days This Week, Complete the Following:
Butt & Gut
:30 sec on/ :30s Rest
*Rocks/Ups/Holds
*Glute Bridge/Single Leg Bridge 5 Rounds Minimum (10 minutes)
Can add one round each day
*Max 10 rounds (20 minutes)
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