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#MAKOWODSGREATAGAIN

makowods-home edition
3 HOME WORKOUTS OPTIONS:
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.

prep the body

FOLLOW THE GUIDED WARM-UP

20 Jumping Jacks
10 Toy Soldiers
20m Bear Crawl
10/side Flutter Kicks
20m Butt Kickers
10 Walking Lunges

welcome-wod

BODYWEIGHT

BODYWEIGHT

A) FOR TIME:
800m Run

B) 5 ROUNDS:
:30s AMRAP* of Each:
• Toes to Sky
• No Push-Up Burpee
• Chair Dips
- Rest 90 seconds
*As Many Rounds & Reps As Possible

MOVEMENT DEMOS WITHIN VIDEO:

800m Run - 0:08s
Toes to Sky - 0:44s
No Push-Up Burpee - 0:55s
Chair Dips - 1:05

LIMITED

A) FOR TIME:
800m Run

B) 5 ROUNDS:
:30s AMRAP of Each:
• DB/KB Swings
• No Push-Up Burpee
• DB/KB Push Press
- Rest 90 seconds
*As Many Rounds & Reps As Possible

Additional Movements:
For the KBS & PP:
KBS Alt: Mountain Climbers, Sit-ups
SA DB/KB Push press 15s on right, 15s on the left

MOVEMENT DEMOS WITHIN VIDEO
800m Run - 0:06s
Toes to Sky - 0:57s
No Push-Up Burpee - 1:15
DB/KB Push Press - 1:24

HOME GYM

A) FOR TIME:
800m Run

B) 5 ROUNDS:
:30s AMRAP* of Each:
• Hang Power Snatch 55-75/45-55
• No Push-Up Burpee
• Push Press
- Rest 90 seconds
*As Many Rounds & Reps As Possible

MOVEMENT DEMOS WITHIN VIDEO:
800m Run - 0:06s
Hang Power Snatch - 0:48s
No Push-Up Burpee - 1:14
Push Press - 1:26

cool down

COOL DOWN
Seated Tricep Stretch (:30/side)
Cross Leg Low Back Stretch (:30/side)
Cobra + Childs Pose (5-10 reps)

MOVEMENT DEMOS WITHIN VIDEO:
Seated Tricep Stretch - 0:00s
Cross Leg Low Back Stretch - 0:20s
Cobra + Childs Pose - 0:38s

Shark bites

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

eat

Eating a Variety of Whole Health Foods
By: Brandon Massie

Vegetables - Adding butter can make steamed vegetables taste delicious and are an excellent source of healthy fat. Striving for Grass-Fed Butter will increase the healthy Omega-3s, which we will discuss later in the challenge.

Protein - Eggs, Poultry, Beef, Pork, and Fish. One thing you can try to do at your meals is to make sure the portion size is that of your palm. This will help you get enough without eating too much.

Fat - Getting in fat from plants is just as important as the fat we get from animals and dairy. Olive Oil is a great way to get in healthy fat that doesn't add a ton of volume to what you are already eating. Add it to already cooked vegetables or a salad. Of course, there are other plant-based options including avocados, nuts, and seeds.

CHALLENGE - Eat 1-2 Meals that Consists of Vegetables, Protein, and Fat Each Day This Week

train

Running For CrossFit - 5 Most Common Mistakes & How To Fix Them!

By: WODPREP

Why do most CrossFitters HATE running so much? Running should feel effortless, and if it doesn't - you could be making one of these common mistakes. Learn how to fix them! Download our 5 Daily Habits Guide

train

The BURPEE - Fundamentals for Moving Your Body in Space

By: Brandon Massie

TIPS - Use a progression that allows you to move well. This is NOT a Max effort test, but rather just some light, quality movement to help you wake up and start your day.

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