“Ham & Cheese”

1 Mile Run
Into…
10-9-8-7-6-5-4-3-2-1:
Goblet Dumbbell Thrusters
Burpees
Into…
1 Mile Run

STIMULUS

• We have a simple couplet sandwiched between a 1 mile run buy in and cash out
• Complete a 1 mile run, then the full reps of the couplet, then another 1 mile run to finish things out
• For the couplet, lay out goes:
  • 10 Goblet Dumbbell Thrusters
  • 10 Burpees
  • 9 Goblet Dumbbell Thursters
  • 9 Burpees
  • 8 Goblet Dumbbell Thrusters
  • 8 Burpees
  • etc.
• Standard burpees with chest to the ground and full extension of the hips with the jump at the top
• This can be a long grind of a workout, we expect this workout to take 25-35 Minutes
• The cash-out run following the couplet rounds gives you the opportunity to keep moving forward after ‘going big’
• Going bigger that you’re accustomed to every once is a while can help reset your expectations of a certain movement and push your fitness and mentality forward
• Your score is total time of completion

SUBS

Run

2000m/1600m Row
115/80 Calorie AB
3200M Bike Erg

MOVEMENT VIDEOS

Goblet Dumbbell Thrusters Video

WARM-UP

2-3 Sets

10 Dumbbell Push Press (5/5)
20 Air Squats
200m Run

2-3 Sets

15 Banded Good Mornings Video *
30 Second Front Plank

*Use broomstick, band, or no equipment

“Ham & Cheese” (No Equipment Version)

1 Mile Run
Into…
10-9-8-7-6-5-4-3-2-1:
Odd-Object Thrusters
Burpees
Into…
1 Mile Run

STIMULUS

• We have a simple couplet sandwiched between a 1 mile run buy in and cash out
• Complete a 1 mile run, then the full reps of the couplet, then another 1 mile run to finish things out
• For the couplet, lay out goes:
  • 10 Odd-Object Thrusters
  • 10 Burpees
  • 9 Odd-Object Thursters
  • 9 Burpees
  • 8 Odd-Object Thrusters
  • 8 Burpees
  • etc.
• Standard burpees with chest to the ground and full extension of the hips with the jump at the top
• This can be a long grind of a workout, we expect this workout to take 25-35 Minutes
• The cash-out run following the couplet rounds gives you the opportunity to keep moving forward after ‘going big’
• Going bigger that you’re accustomed to every once is a while can help reset your expectations of a certain movement and push your fitness and mentality forward
• Your score is total time of completion

SUBS

Run

100 Odd-Object Step-ups (use something higher then the normal 24″/20″)

MOVEMENT VIDEOS

Odd-Object Thrusters Video

WARM-UP

2-3 Sets

10 Odd -Object Press
20 Air Squats
200m Run

2-3 Sets

15 Banded Good Mornings Video *
30 Second Front Plank

*Use broomstick, band, or no equipment