#MAKOWODSGREATAGAIN
4 HOME WORKOUTS OPTIONS: Couch to CrossFit – for those just starting their fitness journey Bodyweight Only – for those with no equipmentLimited 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 Run10 Shoulder Rotations
7 Inch Worm + Push Up
4 Side Plank Reaches
10 “1/2” Burpee
couch to crossfit
couch to crossfit
6 Min. AMRAP:2.4.6.8.10…
No Push-Up Burpees to Chair
Chair Dips
– Rest 4 minutes
x 2 Rounds
*Start Over on Round 2
BODYWEIGHT
BODYWEIGHT
A1) Push-Ups 4 x 8-10 (Tempo 35×1) [Demo – 0:47s]– Rest 1 Minute
A2) Reverse Snow Angels 4 x :30s – :45s [Demo – 1:04]
– Rest 1 Minute B) 6 Min. AMRAP:
2.4.6.8.10…
No Push-Up Burpees [Demo – 1:23]
Chair Dips [Demo – 1:34]
– Rest 4 Minutes
x 2 Rounds
*Start Over on Round 2
LIMITED
A1) Single Arm DB Strict Press 4 x 8-10 [Demo – 1:01]– Rest 1 Minute
A2) Single Arm DB Row 4 x 8-10 [Demo – 1:22]
– Rest 1 Minute B) 6 Min. AMRAP:
2.4.6.8.10…
Alt. DB Power Snatch / MB Ground to OH [Demo – 1:47]
HSPU’s [Demo – 2:07]
– Rest 4 minutes
x 2 Rounds
*Start Over on Round 2
**Dips or Push-Ups may be done in lieu of HSPUs
HOME GYM
A) Push Press – 7 x 2 – (Building) [Demo – 0:42]
B) 6 Min. AMRAP:2.4.6.8.10…
Alt. DB Power Snatch [Demo – 1:03]
HSPU’s [Demo – 1:30]
– Rest 4 minutes
x 2 Rounds
*Start Over on Round 2
**Dips or Push-Ups may be done in lieu of HSPUs
cool down
COOL DOWN
Twisted Cross (1min/side) [Demo – 0:01s]Extended Arm Lizard (1min/side) [Demo – 0:21s]
Seated Cross Shin (1min/side) [Demo – 0:40s]
Shark bites
RECOMMENDATIONS FROM OUR PROFESSIONAL TEAM FOCUSED AROUND OUR 5 HEALTH FACTORS TO THRIVE: EAT, SLEEP, MOVE, THINK, CONNECT!
THINK
10 Morning Habits Geniuses Use To Jump Start Their Brain
By: Jim Kwik
In this video,”10 Morning Habits Geniuses Use To Jump Start Their Brain,” expert brain coach, Jim Kwik walks you through his morning routine to create a successful week.
From how to create strong neural connections and get more oxygen to your brain. Also, he talks about how to boost your brainpower with gratitude and journaling. All in all, Jim Kwik’s teachings will motivate you to focus on having productive days.
10 Morning Habits:1. Remember your dreams
2. Make your bed
3. Drink Lots of water
4. Brush your teeth with the opposite hand
5. Deep breathing exercises
6. Brain tea
7. Journaling
8. Workout
9. Brainpower smoothie
10. Daily reading
Jim Kwik believes if you’re looking for common sense tips on ways to improve productivity, these ten morning habits will surely guide you.
