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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
10 Shoulder Rotations
7 Inch Worm + Push Up
4 Side Plank Reaches
10 "1/2" Burpee

wod-w3

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 35x1) [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.

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