Name: Playbook - Claire Thomas - 3/1 - Full Body
Uploaded: 2023-02-27T00:42:55.159Z
Duration: 30 min
Description: 3/1 - Full Body

Lindsay

Krista

Ashlee

Sarah

Lacy

Kathy Bement

Loved the combination of exercises! Feeling strong and ready for my day! Thank you, Claire! 🔥

Annie

Reagan

Grace

Jessica

Shannon

nothing like selling your soul to the crossfit gods this morning 😂🥵

Emily

Thursday morning routine#activation✅✌🏻

yangBAE

Switched out dead lift for thrusters, great workout

Julie

Did not have motivation today but pushed thru to get it done!

Amanda

Laurie Weiler

Sara

Lauren

Danae

Carly

Leslie

Loved this one! I had to switch out rowing machine for dumbbell rows! I started out light on weight and went to heavy as reps decreased and for the second section I did heavy to light!

Andrea

Jacqueline Walker

Crystal Duchesneau 

Nick

That was killer! Makes me miss going to CrossFit.

Lynsey

Britt

I’m sweatin now! Woot! Summer I’m coming for you!

Danielle

Haven’t done a pyramid workout in a while, this was great!

Brittany

Forgot to rest 5 min 😜oh well it was a good one either way

I didn't have a row machine so I did burpees instead. 💀 Brutal in the best way!

Katie

Deidra

Kicked my butt! First time trying a functional training type! Loved it!

Michaela

Lily

Julie Tiffany

Really challenging, especially the last round!

Ashley

Deanna

Savannah

Great functional body movements!! Loved the mix of weights and body weight all in one:)

Johanna

It’s time for our first FUNctional workout of the WHD program. 🔥😊

I’m so excited for this one because it’s all about intensity! The goal of this workout is to go fast & give it everything you’ve got!

Don’t base the results you’re after by how long you spend training. Worry less about your duration & more about your intensity & intent to leave the gym better than when you walked in. 👊

Please share how this one felt for you after you crush it! 

Get to work, Team!

💛 Claire

Complete 3 rounds of the following 5 exercises as fast as possible. Reps decrease by 6 each round. So, for round 1, do 21 reps of all 5 exercises. Round 2, do 15 reps & round 3, do 9 reps. When finished, rest 5 minutes, then repeat it all over again with the reps in reverse!

MODIFICATION - use DBs

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlifts

MODIFICATION - on knees

- Start with your hands just outside the shoulders 
- Bend at the elbows to lower down 
- Extend your arms engaging your chest as you press up 
- Keep your core tight throughout the movement

Push ups

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion touching the floor overhead
- Engage your core throughout the movement

Butterfly sit ups

*or another piece of cardio equipment 

- Get into rower and adjust foot straps and damper to your liking 
- Grasp the handle and row
- Legs first
- Lean slightly back at the end 
- Finish with the arms 
- Reverse order to starting position 
- Repeat for time, distance, or calories

Rowing machine

ALTERNATIVE - DB thrusters 

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall Balls

21-15-9

Complete 3 rounds of the following 5 exercises as fast as possible. Reps increase by 6 each round. So, for round 1, do 9 reps of all 5 exercises. Round 2, do 15 reps & round 3, do 21 reps.

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

- Start with your hands just outside the shoulders 
- Bend at the elbows to lower down 
- Extend your arms engaging your chest as you press up 
- Keep your core tight throughout the movement

- Get into rower and adjust foot straps and damper to your liking 
- Grasp the handle and row
- Legs first
- Lean slightly back at the end 
- Finish with the arms 
- Reverse order to starting position 
- Repeat for time, distance, or calories

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

9-15-21

3/1 - Full Body

Wow that was harder then it looked!!! Really good full body workout!!

Natalie Daniels 

Woo! This was perfect. I’m trying to keep consistent with exercise and only had time for a quick home workout. This worked great and I’m sweating! 
PS: they should make a proud sweaty emoji.

Claire

Shianne Swinehart

15 Min Bodyweight “The Chief”

Loved this! Never done a total cable workout and it was great

Missy

One of my favorites! It’s a staple in my weekly workouts! 🍑🔥❤️

Laurel

Andrea Stolzer

Full Body - Cable Machine Only

Chas

Meagen

Marit

19 min Dumbbell TABATA

Great no weight workout. Highly recommend this one

Kellye

Tried to come up with every excuse in the book to not go to the gym today, but I made it!! This was a solid workout to do!

Jenn Watkins

1000 Rep Challenge - Bodyweight

Lisa

Viktoriya

Wall balls have got to be my favorite exercise!

Functional Full Body - 18 mins

Tiffany

Michael

It's an awesome bodyweight workout for limited space.

David

24 min Bodyweight AMRAP

Alana

McKenna

Bodyweight Burner

Henry

Love this quick and challenging full body!

Carlisa 

20 min - Kettlebell TABATA

Živilė

That was a burner!! Got 14 rounds!!🤮🤮

Cindy Weaver

As much as I wanted to give up half way through the AMRAP I didn't! And it's a great sweaty workout if you have 30 minutes.

Anissa

For Kobe - Bodyweight

That was a killer😅 finished in 26 minutes!

Makenzie

30 mins!! Thank goodness I did it with my husband, cuz that was HARD!! Lol

Maghann

Death by Deck of Cards - Bodyweight

Terri

I love plate workouts! So much fun. Give us more ❤️

Nina

30 min - Weight Plate Only

One of my fave workouts! So sweaty! Goes quick tho.

Rachel

Trish O Malley

“Fight Gone Bad”

I loved this one!!! It was harder than I thought it would be.  Claire’s workouts never disappoint!  ❤️ Love God and keep moving!

Sheila

Jacquelyn

Full Body - Dumbbells Only

I do this workout probably once a month. I love it💪🏽

Scaled to 4 rounds as coming back from being sick

Kylie

Full Body

Very humbling but loved it!! Couldn’t complete it. Should’ve taken a rest day like my body told me to.  🙄 I’m gonna tackle it again after a days rest.

Amanda Dunn

Shew!! So tough!! But felt powerful!!!! 💪🏼

Piper

Functional Full Body Burner

Not sure how I had not done this before but loved it!!

Jennifer Arrieta

DB legs & shoulders

One of my favorites for a good full body burner! 🔥

Full Body Conditioning

Ammy Davis

Sweet Mother Mary—that was such a sneaky, awesome burner. Quickie but crucial—needed that today!

Isaac

I did it! I‘m proud of me, that i completed this workout 💪🏻
I‘m also wearing #7 at soccer 😁
Hopefully this is the start out of my lazy phase

3/1 - Full Body

Community

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