
#MAKOWODSGREATAGAIN

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 Run2 Rounds:
10 Cat/Cow
7 Straight Leg Sit-Ups
10 Lunge + Hip Hinge Reach
4 Pigeon Push Up/Position

couch to crossfit
couch to crossfit
*Tabata – :20s Move / :10s RestPush-Ups – Elevated x 5 Rounds
Sit-Ups – Assisted x 5 Rounds
Air Squats – Hold a Chair X 5 Rounds
*Tabata Timer – https://www.tabatatimer.com
MOVEMENT DEMOS WITHIN VIDEO:
Couch to CrossFit – 2:08
BODYWEIGHT
BODYWEIGHT
A) Bodyweight Windmills5 Windmills/Side x5 Sets B) *Tabata :20s On / :10s Off
Push-Ups x 8 Rounds
Sit-Ups x 8 Rounds
Air Squats x 8 Rounds
*Tabata Timer – https://www.tabatatimer.com
MOVEMENT DEMOS WITHIN VIDEO:
Windmill – 0:01sPush-Ups – 0:59s
Sit-Ups – 1:18
Air Squats – 1:42
LIMITED
A) 5 Single Arm Push Press + 5 WindmillsOn Each Arm x 5 Sets B) *Tabata :20s On / :10s Off
Push-Ups x 6 Rounds
– Rest 1 Minute
KB/DB Swings x 6 Rounds
– Rest 1 Minutes
Sit-Ups x 6 Rounds
– Rest 1 Minutes
Air Squats x 6 Rounds
*Tabata Timer – https://www.tabatatimer.com
MOVEMENT DEMOS WITHIN VIDEO
Single Arm Push Press + Windmills – 0:45sPush-Ups – 1:14
KB/DB Swings – 1:35
Sit-Ups – 1:55
Air Squats – 2:10
HOME GYM
A) Strict Press x 1 OTM for 10 Minutes*Build From 60% B) *Tabata :20s On / :10s Off
Pull-Ups x 6 Rounds
– Rest 1 Minutes
Push-Ups x 6 Rounds
– Rest 1 Minutes
BB SDHP x 6 Rounds
– Rest 1 Minutes
TTB/K2E x 6 Rounds
– Rest 1 Minutes
Air Squats x 6 Rounds
*Tabata Timer – https://www.tabatatimer.com
MOVEMENT DEMOS WITHIN VIDEO:
Strict Press – 0:50sPull-Up – 1:13
Push-Up – 1:27
BB SDHP – 1:40
TTB/K2E – 1:58
cool down
COOL DOWNExtended Arm Lizard (1min/side)
Thread the Needle (1min/side)
Standing Forward Fold (1 min) MOVEMENT DEMOS WITHIN VIDEO:
Extended Arm Lizard – 0:01s
Thread the Needle – 0:18s
Standing Forward Fold – 0:33s
Shark bites
RECOMMENDATIONS FROM OUR PROFESSIONAL TEAM FOCUSED AROUND OUR 5 HEALTH FACTORS TO THRIVE: EAT, SLEEP, TRAIN, THINK, CONNECT!
MOBILITY
Surviving the Workplace: Move Every Hour You Have to Sit
By: Brandon Massie
Tips: Use Your Tech: Set reminders on your phone or on a google calendar to ensure you are not sitting for too long. Remember, your body is always adapting to the positions you are putting it through. Move it or lose it!
Further Reading: Deskbound by Dr. Kelly Starrett is a great resource for anyone who works in the office, or is required to sit for prolonged periods of time during the day
Each day, be mindful of how much you are sitting. Get up every 60-90 minutes and move. This is the goal. Later in the day, you can hit some of the corrective exercises discussed in the video.
Challenge – Complete the following stretches for 2 min per side, per position 4-5 Days this week: Couch & Hip Capsule (modified pigeon)
EAT
Beverages: How They Affect Your Overall Goals
By: Brandon Massie
Tips:Coffee/Caffeine – limit to the AM. Switch out sugar for small amounts of quality fat: Coconut milk, Almond milk, grass-fed butter
Soda/Juice – Try trading this out for something without sugar. Water with Lemon/lime is a good start, but if you still crave the carbonation: try sparkling water(La Croixé), or something sweetened with Stevia instead of sugar(Zevia)
Water – Drink before you get thirsty, if you are sweating a lot in the gym, adding electrolytes(sea salt) helps you stay hydrated without over hydrated. Another way to flavor your water and get electrolytes at the same time is by adding things like Nuun
Challenge – Make better beverage choices to stabilize energy levels throughout the day, recover adrenals, and improve quality of sleep