07APR2020 – 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

200m Run
10 Bird Dog
7 Sit-Ups
4 WGS
10 Lunge + Twist
7 Air Squats
4 Inch Worms W3-Wod

couch to crossfit

couch to crossfit

3-4 Rounds (Smooth Effort)
1 Min. Toes to Sky
1 Min. Hop/Stepovers
1 Min. Shoulder Taps (Elevated)
1 Min. Rest

BODYWEIGHT

BODYWEIGHT

A1) Push-Ups 4x 8-12
Tempo: 32×1
– Rest 1 Min.
A2) Bird Dogs 4x 10/side
– Rest 1 Min. B) 4 Rounds:
1 Min. Toes to Sky
1 Min. Hop Overs
1 Min. Shoulder Taps in the Plank
1 Min. Rest MOVEMENT DEMOS WITHIN VIDEO:
Tempo Push-Ups – 0:57s
Bird Dogs – 1:35
Toes to Sky – 1:52
Hop Overs – 2:05
Shoulder Taps in the Plank – 2:18

LIMITED

A1) Push-Ups  4 x 8-12
Tempo 32×1 *Def if able
– Rest 1 Min.
A2) SA Kneeling KB/DB PS 4 x 10/side (upright row)
– Rest 1 Min. B) 4 Rounds:
1 Min. KB Swings
1 Min. Hop Overs/Stair Hops
1 Min. Alt. DB Rows in the plank
1 min Rest

MOVEMENT DEMOS WITHIN VIDEO

Tempo Push-Ups – (1:17)
SA Kneeling KB/DB PS – (1:41)
KB Swings – (2:12)
Hop Overs/Stair Hops – (2:28)
Alt. DB Rows in the plank (2:43)

HOME GYM

A) Push Press x 3
OTM for 10 minutes
Start @ SP 1RM & Build, if able B) 4 Rounds:
1 Min. KB Swings 53-70/35-53
1 Min. Box Jumps 24/20
1 Min. Pull-Ups* (in sets of 3-5 for as long as possible)
1 Min. Rest
*CTB/Kipping/Strict

MOVEMENT DEMOS WITHIN VIDEO:

Push Press – (0:50s)
KB Swings – (1:12)
Box Jumps – (1:33)
Pull-Ups – (1:52)

cool down

COOL DOWN
Seated Cross Shin (1min/side)
Seated Hamstring Stretch (1min)
Twisted Cross (1min/side) MOVEMENT DEMOS WITHIN VIDEO:
Seated Cross Shin – (0:01s)
Seated Hamstring Stretch – (0:23s)
Twisted Cross – (0:35s)

Shark bites

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

EAT

Beyond the Barbell- Simple Salad Making + On The Go!

By: Brandon Massie

In this episode Coach Brandon shares a very simple salad recipe and a homemade dressing! This is simple, jam-packed with nutrients and easy to eat on the go! There’s no excuse to not eat healthy with our busy lifestyles!

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