18APR2020 – 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.

running technique

FOLLOW THIS SKILL-BASED WARM-UP

TO IMPROVE YOUR RUNNING!

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

INTRO RUNNING

INTRO RUNNING
15-20 Minutes
Run :40s Nonstop
Walk :20s

*Repeatable Distance During the Run Interval

running capacity

RUNNING CAPACITY
5 Min. Run (Tough Pace)
Walk 3 Min. (Get HR Back Down)
x 6 Rounds

*Goal is to Reach the Same Distance Each Time

cool down

Cool Down 

400m Walk

Shark bites

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

MOVE

Common Running Mistakes & How To Avoid Them

By: Global Triathlon Network

All runners make mistakes at some point during their training, and most certainly at some point during racing too. In some cases, we repeat the same mistakes over and over again. Mark is here to help you reflect on, and learn from those mistakes – so we don’t repeat them again!