27MAR2020 – 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 Straight Leg Sit-Ups
7 Plank Toe Taps/side
4 World’s Greatest Stretch
10 Glute Bridge
7 Air Squats
4 Inchworm + Push-Up

BODYWEIGHT

BODYWEIGHT

A) 8 MIN. EMOM:
Odd: Alternating Side Plank Hold:20 sec/side
Even: Alternating Single-Leg Glute Bridge Hold :20/side B) FOR TIME:
200m Run – Sprint
25 Jumping Squats
Rest 1:1
X 3-5 Rounds

MOVEMENT DEMOS WITHIN VIDEO:

Alt. Side Plank – 0:39s
Alt. S.L. Glute Bridge – 1:00
Jump Squat – 1:32s

LIMITED

A) 8 MIN. EMOM:
Odd: Alternating Side Plank Hold :20 sec/side
Even: Alternating Single-Leg Glute Bridge Hold :20/side B) FOR TIME:
200m Run – Sprint
20 WB/MB Thrusters
Rest 1:1
x 3-5 Rounds Additional Movements for WBs:
– Jumping Squats
– Water Jug Thrusters MOVEMENT DEMOS WITHIN VIDEO
WallBall & MB Thruster – 0:37s

HOME GYM

A) On The 2 Minutes For 20 Minutes:
Power Clean +  Front Squats + Push Jerk (3+2+1) – Building B) FOR TIME:
200m Run – Sprint
20-30 WallBalls *Goal is Unbroken
– Rest 1:1
x 3-5 Rounds

*MedBall Thrusters can be completed if you do not have a target

MOVEMENT DEMOS WITHIN VIDEO:
Barbell Complex: 0:38s
Wallball – 1:14

cool down

COOL DOWN
Low Lizard (1min/side)
Full Saddle (1 min)
Thread the Needle (:30/side) MOVEMENT DEMOS WITHIN VIDEO:
Low Lizard – 0:01s
Full Saddle – 0:28s
Thread the Needle – 0:42

Shark bites

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

PLAY

Primal Blueprint Law 7: Play

By: Mark Session

Play is the best form of exercise! Get creative & Have Fun! The Definitive Guide to Play

train

Double Under Tips From WODprep (Simple Technique)

By: WODPREP

Double Under Tips for Beginners. Use this progression for your next Double Under WOD!

 

Eat

Recipe: Ribeye Roast

By: Mark’s Daily Apple

Ingredients:

• 1 pkg ButcherBox Ribeye Roast (approximately 4 lbs.)
• ¼ cup garlic. minced
• ¼ cup shallots. minced
• ¼ cup Primal Kitchen® Organic Spicy Brown Mustard
• ¼ cup fresh thyme picked and chopped (or 2-3 Tbsp. of dried thyme)
• ¼ cup Primal Kitchen Organic Extra Virgin Olive Oil
• 2 Tbsp. kosher salt
• 1 Tbsp. freshly ground black pepper

Full Recipe