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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

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

welcome-wod

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

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