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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

w3-wod

couch to crossfit

couch to crossfit

4 Rounds:
1 Min. Mountain Climbers
1 Min. Rest
1 Min. V-Tucks in a Chair
1 Min. Rest

BODYWEIGHT

BODYWEIGHT

A) 10 Min. EMOM:
1: Side Plank Thread the Needles :20s/side [0:29s]
2: SL Glute Bridge Hold :20s/side [0:47s]

B) 4 Rounds:
1 Min. Mountain Climbers [1:07]
1 Min. Rest
1 Min. V-Ups/V-Tucks [1:30]
1 Min. Rest

LIMITED

A) 10 Min. EMOM:
1: Side Plank Thread the Needles :20s/side [Demo: BW Video]
2: SL Glute Bridge Hold :20s/side [Demo: BW Video]

B) 4 Rounds:
1 Min. WallBalls [1:00]
1 Min. Rest
1 Min. V-Ups [1:20]
1 Min. Rest

HOME GYM

A) BB Complex:
Power Clean + Hang Power Clean + Push Jerk (2+2+2)
OT3M for 15 minutes - Building [1:39]

B) 4 Rounds:
1 Min. WallBalls [2:19]
1 Min. Rest
1 Min. TTB [2:40]
1 Min. Rest

cool down

COOL DOWN

Seated Hamstring Stretch (1 min/side) [0:01s]
Twisted Cross (1min/side) [0:21s]
Cobra (1min) [0:39s]

Shark bites

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

THINK

DIY: MED-BALL
By: Aaron Kala
At the same time, I challenge you to find a seasoned Crossfitter who has not taken a med-ball to the face at least once or lost count on wall-ball reps during a WOD. It happens. However, the end result of performing this movement is a massive increase squatting ability, stamina, cardiorespiratory capacity you name it. The bottom line is that wall-ball is a great exercise. BUILD NOW

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