Warm-up

We will begin this holiday week with a Thanksgiving-themed tabata workout. In a tabata, you perform a given movement for eight rounds of 20 seconds of work and 10 seconds of rest.

To time today’s workout using the SmartWOD timer app:

1. Select “TABATA”.
2. Choose 8 rounds of 0:20 work, 0:10 rest.
3. Press the plus sign beside “Add sets (optional)”.
4. Choose 5 sets with 1:30 minutes of rest between sets.
5. Press “START TIMER”.

You can also use “tabata songs” on YouTube to time your workout. Check out the link at the bottom of the post for more information.

If you are an experienced athlete and feel capable, please perform the following WOD:

Thanksgiving Tabata

Experienced:

Tabata 1 - “Turkey trot” aka high knees

Rest 90 seconds

Tabata 2 - “Wing workers” aka dumbbell push presses (50lb, 35lb)

Rest 90 seconds

Tabata 3 - “Harvest hops” aka double unders

Rest 90 seconds

Tabata 4 - “Planksgiving” aka plank (Alternate between high plank, low plank, right arm side plank, and left arm side plank.)

Rest 90 seconds

Tabata 5 - “Turkey feather flappers” aka jumping jacks

Warm-up

In today’s workout, we’re going to visit three of the “girls” we’ve met in some of our past benchmark workouts: Jackie, Christine, and Cindy. It might be helpful to look back on how you scaled these workouts in the past when choosing scaling options for today’s WOD.

If you are an experienced athlete and feel capable, please perform the following WOD. Note that I suggest performing dumbbell thrusters during the Jackie portion of the workout, so that you don’t have to add plates to the barbell to perform the deadlifts in the next section. If you want to perform barbell thrusters, lay out the plates you’ll need for the deadlifts to make the transition between the girls’ houses quicker and easier.

Thanksgiving with the Girls

Experienced:

For time:

Jackie’s house:

400m row

20 dumbbell thrusters (20lb, 15lb)

12 pull-ups

Christine’s house:

500m row

12 deadlifts (bodyweight)

21 box jumps (24in., 20in.)

Cindy’s house:

2 rounds:

5 pull-ups

10 push-ups

15 air squats

Warm-up

Tomorrow you will likely be feasting with family, so let’s burn off some calories beforehand with a tough workout with multiple helpings of burpees. This one will be hard, but you can do it!

The numbers in parentheses beside the movements are the suggested weights to use. The weight for males is listed first, and the weight for females is listed second. Use a weight that is right for you. The weights listed are suggestions only.

If you are an experienced athlete and feel capable, please perform the following WOD:

Death Before Thanksgiving

Experienced:

For time:

30 abmat sit-ups

20 burpees

30 American kettlebell swings (53lb, 35lb)

20 burpees

30 tuck jumps

20 burpees

30 tuck jumps

20 burpees

30 American kettlebell swings

20 burpees

30 abmat sit-ups

Warm-up

Happy Thanksgiving, Community Fitness Club! Many of you will be very busy today, so here is a short AMRAP (“As Many Reps As Possible”) that you can do at home. The WOD is only 10 minutes long, so try to squeeze it in somewhere. You’ll be glad you did!

If you are an experienced athlete and feel capable, please perform the following WOD:

Squeeze It In

Experienced:

10 minute AMRAP:

5 inchworm push-ups

5 Superman holds

10 mountain climbers (Each leg counts as 1 rep.)

Warm-up

Today’s WOD is guaranteed to get your heart rate up. Try to pick a thruster weight that you can perform in unbroken sets for the first half of the workout and broken into no more than two sets the second half of the workout. This WOD is meant to be fast-paced. Remember, the quicker you work the quicker, it will be over!

If you are an experienced athlete and feel capable, please perform the following WOD:

Torch that Turkey

Experienced:

10 rounds for time:

10 thrusters (75lb, 55lb)

100m row