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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.

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prep the body

FOLLOW THE GUIDED WARM-UP

200m Run
2 Rounds
:30 Extended Arm Plank
4 WGS
10/Side Lunge + Twist

wod-w3

couch to crossfit

couch to crossfit

15 Min. EMOM:
1 - :20s - :30s Plank Hold
2 - 5 Inch Worms
3 - 20 Heel Touch Sit-Ups

BODYWEIGHT

BODYWEIGHT

A) 3-Minute Run @ 85%
- Rest 2 Minutes
x 5 Rounds
*Same Distance Each Round

B) 15 Min. EMOM:
1 - :20s - :30s HS Hold Facing the Wall [Demo - 0:45s]
2 - 20ft Bear Crawl w/ Hips High [Demo - 1:08]
3 - 20 Heel Touch Sit-Ups [Demo - 1:23]

LIMITED

A) 3-Minute Run @ 85%
- Rest 2 Minutes
x 5 Rounds
*Same Distance Each Round

B) 15 Min. EMOM:
1 - 10 Right Arm Push Press + 50ft Single Arm Front Rack Carry [Demo - 0:37s]
2 - 10 Left Arm Push Press + 50ft Single Arm Front Rack Carry
3 - 20 Mason Twists [Demo - 1:08]

HOME GYM

A) 3-Minute Run @ 85%
- Rest 2 Minutes
x 5 Rounds
*Same Distance Each Round

B) 15 Min. EMOM:
1 - 10 Right Arm Push Press + 50ft Single Arm Front Rack Carry [Demo - 0:37s]
2 - 10 Left Arm Push Press + 50ft Single Arm Front Rack Carry
3 - 20 Mason Twists [Demo - 1:08]

cool down

COOL DOWN

Standing Quad Stretch (:30/side) [Demo - 0:01s]
Thread the Needle (1min/side) [Demo - 0:17s]
Cobra (1-2min) [Demo - 0:31s]

Shark bites

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

MOVE

FOLLOW THIS SKILL-BASED WARM-UP TO IMPROVE YOUR RUNNING!

By: Brandon Massie

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

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