November 25, 2022

Posted By: Christi

Open Gym ONLY today:
8am-10am

“BURN YOUR TURKEY OFF”
Complete any 5 of the 7 workouts below and rest as needed between workouts:

Workout #1
8-6-4-2 reps, for time of:
Thruster, 135/95 lbs
Bar Muscle-up
Goal: Sub 8 mins

Workout #2
“1/2 Flight Simulator”

10-20-30-40-50-40-30-20-10 reps, for time of:
Unbroken Double Under
Each set must be performed unbroken before you can move on to the next.
Goal: Sub 7 mins

Workout #3
AMRAP 5 mins:
Kettlebell Farmers Carry, 70/53 lbs, 50 ft
2 Double Kettlebell Deadlifts, 70/53 lbs
Kettlebell Farmers Carry, 70/53 lbs, 50 ft
4 Double Kettlebell Deadlifts, 70/53 lbs
Kettlebell Farmers Carry, 70/53 lbs, 50 ft
6 Double Kettlebell Deadlifts, 70/53 lbs

Continue adding 2 Double Kettlebell Deadlift reps each round until time expires.

Workout #4
For time:
50 Burpee Pull-ups
Goal: Sub 8 mins

Workout #5
3 rounds for time of:
20 Kettlebell Swings, 70/53 lbs
20 Goblet Squats, 70/53 lbs
Goal: Sub 8 mins

Workout #6
“Tabata” – Echo Bike Calories:
8 x 20 secs / 10 secs
Tabata score is the total reps performed in all of the intervals.

Workout #7
3 rounds for time of:
20/17 Row Calories
15 AbMat Sit-ups
10 Dumbbell Push Press, 50/35 lbs
Goal: Sub 9 mins

Post Workout
Stretch & Foam Roll!