21APR2020 – MAKOWODs

By: Mako Athletics

Mako Original Logo

#MAKOWODSGREATAGAIN

Makowods-Home Edition 3 HOME WORKOUTS OPTIONS: 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.

Is the Desire to Workout Becoming Harder Than the Workout & Are You Missing the Motivation From Your Fitness Community?

Click I’M INTERESTED to Learn How to Become a Part of Our Virtual Community & How You Can Join!

I’M INTERESTED

prep the body

FOLLOW THE GUIDED WARM-UP

200m Run
10 Jumping Jacks
7 Straight Leg Sit-Ups
4 World’s Greatest Stretch
7 Thread the Needle
10 Lunge + Twist
4 Broad Jumps Wod-W4

BODYWEIGHT

BODYWEIGHT

For Time:
30 V-Ups [Demo -0:25s]
40 Burpees (Jump & Clap) [Demo – 0:35s]
120 Air Squats [Demo -0:47s]
40 Alt Shoulder Taps [Demo – 1:00]
30 Squat Burpees [Demo – 1:10]

LIMITED

For Time:
30 V-Ups [Demo – 0:25s]
30 Devils Press [Demo – 0:35s]
120 Air Squats [Demo – 0:48s]
30 Alt. DB Rows in the Plank [Demo – 0:57s]
30 DB Thrusters [Demo – 1:05]

HOME GYM

For Time:
30 TTB [Demo – 0:25s]
30 Devils Press [Demo – 0:52s]
120 Air Squats [Demo – 1:04]
30 Pull-Ups [Demo – 1:12]
30 DB Thrusters [Demo – 1:32]

cool down

COOL DOWN

Twisted Cross (1 min/side) [Demo – 0:01s]
Thread the Needle (1min/side) [Demo – 0:18s]
Seated Hamstring Stretch (1 min) [Demo – 0:35s]

Shark bites

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

MOVE

Pull-Up Progressions

By: Brandon Massie

Build Strength & Coordination For Higher Skilled Bar Movements:
1) TTB
2) Kipping & Butterfly
3) CTB
4) Bar Muscle-Ups Strength:
1) Shoulder Stability
– Static/Dynamic
2) Core:
– Static/Dynamic
-Hollow/ Arch Position
3) Pulling
– Multi-Plane
– Muscular Endurance
– Absolute Coordination:
1) Swing/Circles
2) Timing
3) Putting It Together

Want to FREE Receive Daily Workouts & Exciting Content to Help You Through the Quarantine?

Click FREE WORKOUTS to Get Started Today!

FREE WORKOUTS
Related Posts

Get Started With Mako Athletics

Current Offer: Give $50, Get $50

Right now , as a Mako member, if you bring a friend and they join the gym, you'll get $50 off your membership and they'll get $50 off their first month!