April 11, 2020
Day #30 – “Ham & Cheese”
“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
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