11APR2020 – 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.

running technique

FOLLOW THIS SKILL-BASED WARM-UP

TO IMPROVE YOUR RUNNING!

WARM-UP:

Core:
2 Rounds:
10 Glute Bridges
10 Hollow Rocks Move:
Samson Lunges
Scoops
High Knees
Side Shuffle Skill:
Single-Leg Pulls In Place
Hop To
Hop Down
Figure- 4 lean and fall Workout-Of-The-Day-W2

INTRO RUNNING

Intro Running

15-20 Minutes:
Run :30s – nonstop
Walk :30s *Repeatable Distance during the Run Interval
**Add Intervals from Last Week

running capacity

RUNNING CAPACITY
3 Min. Run (Tough Pace)
Walk 1-2 Min. (Get HR Back Down)
x  8 Sets *Goal is to Reach the Same Distance Each Time
**A Little Faster than Last Week

cool down

Cool Down 

400m Walk

Shark bites

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

MOBILITY

The Lower Extremity Basic List | Ep. 95 | MobilityWOD

By: Kelly Starrett

A bare-bones no context lower body mobilization tool.

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