15APR2020 – MAKOWODs

#MAKOWODSGREATAGAIN

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.

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prep the body

FOLLOW THE GUIDED WARM-UP

200m Run
2 Rounds
10 Straight Leg Sit-Ups
4 WGS
7 Plank Toe Touches

couch to crossfit

couch to crossfit

10-12 mins of Steady Movement:
20 Jumping Jacks
10 Alt. Lunges in Place (Use Assistance)
20 Shoulder Taps on Chair or Floor

BODYWEIGHT

BODYWEIGHT

A1) SL RDL – Unweighted 4 x 12-15/Side [Demo – 0:34s]
A2) Side Plank 4 x 20/Side [Demo – 0:48s] B) 4 Rounds For Time:
20 Jumping Jacks [Demo – 1:03]
20 Jumping Lunges [Demo – 1:10]
20 Shoulder Taps in the Plank [Demo – 1:10]

LIMITED

A1) SL DB/KB RDL 4 x 10-12/Side [Demo – 0:46s]
A2) Side Plank 4 x 20/Side [Demo – 1:05] B) 3 Rounds For Time:
45 DU’s [Demo – 1:19]
30 DB/KB Goblet Thruster [Demo – 1:32]
20 Sumo DL High Pulls w/ KB/DB [Demo – 1:46]

HOME GYM

A1) Clean Grip RDL 4 x 8-10 (Tough Weight) [Demo – 0:52s]
A2) Side Plank 4 x 20/Side [Demo – 1:17] B) 3 Rounds For Time:
45 DU’s [Demo – 1:32]
21 Thrusters 75-95/55-65 [Demo – 1:50]
15 Pull-Ups [Demo – 2:10]

cool down

COOL DOWN

Knee Over Toe Low Lizard (1min/side) [Demo – 0:01s]
Hands and knees Lat Stretch (:30/side) [Demo – 0:17s]
Standing Forward Fold (1min) [Demo – 035s]

Shark bites

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

CONNECT

8 Ways to Cultivate Health Integrity

By: Mark Sisson

How do we cultivate health integrity? Let me offer some thoughts – some wholly practical and a couple a little unorthodox. I hope you’ll add your own additions to the list.

1) Make an excuse board.
Put it all out there – every last whine, reason and justification you use for not living healthily. Make columns for eating crap, chronically skipping exercise (everyone legitimately needs rest days), going to bed late, drinking too much, stressing yourself sick, etc. Every time you use one of those excuses, give yourself a gold star next to it. At the end of the week/month, see how much you’ve excelled at cheating yourself. Harsh, yes, but effective. READ MORE

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