23MAR2020 – MAKOWODs

#MAKOWODSGREATAGAIN

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.

prep the body

FOLLOW THE GUIDED WARM-UP

200m Run
10 Ankle Rotations (clockwise & counter-clockwise)
7 Scorpion Stretch
4 Inchworms
10 Fire Hydrants
7 Bird Dogs
4 World’s Greatest Stretch

BODYWEIGHT

BODYWEIGHT

20MIN. AS MANY ROUND & REPS AS POSSIBLE (AMRAP):
400m Run
20 Mountain Climbers
20 Jumping Jacks
15 Burpees

 

MOVEMENT DEMOS WITHIN VIDEO:
Run Options – 0:15s
Mountain Climbers – 0:41s
Jumping Jacks – 0:56s
Burpees – 1:13

LIMITED

20MIN. AS MANY ROUND & REPS AS POSSIBLE (AMRAP):
400m Run
20 Alternating  Dumbbell or Kettlebell Power Snatch
40 Double Uunders or Jumping Jacks
15 Burpees

 

MOVEMENT DEMOS WITHIN VIDEO:

Run Options – 0:20s
Alternating  Dumbbell or Kettlebell Power Snatch – 0:42s
Double Uunders – 1:05
Burpees – 1:25 *Additional Movement Variations – 1:50
For the Alternating Power Snatches:
Medball Ground to Overhead / Plate Ground to Overhead
– Water Jug Snatches
– Bookbag Ground to Overhead
Jump
– Jumping to Step or Over Broomstick

HOME GYM

20MIN. AS MANY ROUND & REPS AS POSSIBLE (AMRAP):
400m Run
20 Alternating  Dumbbell or Kettlebell Power Snatch 50/35
40 Double Unders
12 Pull-Ups / Chest To Bar Pull-Ups

 

MOVEMENT DEMOS WITHIN VIDEO:

Run Options – 0:20s
Alternating  Dumbbell or Kettlebell Power Snatch – 0:55s
Double Uunders – 1:18
Pull-Ups / Chest To Bar Pull-Ups – 1:40

 

cool down

COOL DOWN
Lizard w/ Knee Over Toe (1min/side)
Pigeon (1min/side)
Twisted Cross (:30/side)

 

MOVEMENT DEMOS WITHIN VIDEO:

Lizard w/ Knee Over Toe – 0:01s
Pigeon – 0:20s
Twisted Cross – 0:47s

Shark bites

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

eat

Eliminate SAD Foods Avoid the COVID-15, eliminating the SAD Foods can save you from “Boredom Eating” READ MORE

Connect

17 Activities for Primal Family Bonding During all bad, take advantage of the good! Spend time with your loved one with these 17 activities. READ MORE

think

DIY – Gymnastics Playground Looking to add a Cheap Gymnastics Playground to your backyard? WATCH HERE