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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 Jumping Jacks
7 Cobra Should Shifts + Childs Pose
4 World's Greatest Stretch/Side

wod-w3

couch to crossfit

couch to crossfit

15-20 Min. Steady
200m Run/Walk
15 Chair Squats
10 Burpees to Chair

BODYWEIGHT

BODYWEIGHT

20 Min. AMRAP:
400m Run
20 Jump Squats [Demo - 0:30s]
10 Burpees [Demo - 0:41s]

LIMITED

20 Min. AMRAP:
400m Run
20 Medball Cleans / Single KB/DB Clean [Demo - 0:25s]
10 Burpees Over Object [Demo - 1:10]

HOME GYM

20 Min. AMRAP:
400m Run
9 - 6 - 3
Squat Cleans 135-165/95-115 [Demo - 0:31s]
Bar Facing Burpees [Demo - 0:52s]

cool down

COOL DOWN

Seated Hamstring Stretch (1min/side) [Demo - 0:01s]
1/2 Saddle (1min/side) [Demo - 0:20s]
Seated Tricep Stretch (:30/side) [Demo - 0:41s]

Shark bites

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

EAT

Why Your Brain Needs Fat
By: Mary Dan Eades, M

That which sets us apart from our animal cousins, the thing that most differentiates us as humans, as Homo sapiens sapiens, is our outsized brain — a brain that’s capable of abstraction and higher-order learning and philosophizing, a metabolically white-hot, energy-devouring machine. And it’s mostly made of fat. The human brain is nearly 60% fat by total weight, and that big, powerful brain needs to be provided with certain types of fats (both saturated and unsaturated) throughout life to provide a balance of structural integrity and fluidity to its cells. READ MORE

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