Name: Playbook - Claire Thomas - W1/D6 DEADLIFTS + CONDITIONING
Uploaded: 2024-02-02T19:19:09.327Z
Duration: 40 min
Description: W1/D6 DEADLIFTS + CONDITIONING

I loved that one!! And it’s the first handstand I have done in a bit!!

Crystal

Samantha Gonzalez

Courtney Rodriguez

Jacquie

Katie

My wrists from those handstand holds 💀☠️😵🪦

Victoria

Worked up to 215 on my deadlifts, which is major progress from last time I did this program! Ready for a rest day though!!

Hannah

Jessica

Marta

Jordan Gray

Jonah

Natalie

My grip strength can’t keep up with my gains!!!

Johanna

Loved this one! Using the 30lbs dumbbells this time around! 205 on my final 4 lifts. First time I’ve lifted heavy in about a month! Felt soooo good!!! 😊

Lindsay

Tami

Kristin Hebein

Isma

Love this! Decreased the rest as a challenge 😮‍💨

Mary

Pascale

Swapped the rdls for swings and the push ups for ski erg. Wanted a bit more hiit/cardio.

Beth

Kaye

Mandy

Jen Cook

Not great. My shoulder hurt during push-ups from day beforehand

Jamie

Stephen

Danielle

Happy Sunday Team!  Felt great to get back to pulling decent weight.  

#gochiefs #23 #sundayfootball

Hannah 

Amber Roumiguiere

I'm really enjoying this program so far!!!

Nicole

Those handstands are a game changer 👏🏼👏🏼

Carly Theuerkauf

Andrea lusk

Sandra

A good one to begin the work week with!  DB step ups are becoming less awkward for me 💫

Kori

That 25 EMOM😮‍💨😮‍💨😮‍💨

Good one. Happy that my DD did this workout with me 🙌

Viktoriya

I had to modify the hand stands to kick ups. Low back does NOT like holding. Also removed push ups as I did some 300 PUs during WOD two days ago. Ha! Instead did wall balls and then extra shoulders at the end. LOVING these workouts!

Ashley

Need to find modifiers for at home workout. But the variety was great!

Char

This program is a beast!  It truly pushes and digs deep into this e muscle fibers!!! Coach, keep’em coming! 🙌🏾🤙🏾

Davina

Megan

Kerry

Week 1, Day 6: Deadlifts + Conditioning

Warm up: Before you begin, I recommend completing the Functional Full Body Dynamic Warm Up, found in the “Warm Ups” section in the app.

After you crush this workout, please let me know how it went & if you have any feedback!

Work hard, be nice, & get after it! 💪

💛 Claire

*MODIFICATION: DB deadlifts 

- Do a couple warm up sets before beginning. Increase your weight every round. The last 2 sets should be very hard.
- 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

Set a 25 minute timer & switch exercises every minute on the minute. Once 30 seconds is up, rest the remainder of the minute. Move to the next exercise & repeat for 5 total rounds.

*MODIFICATION: stand at less of an angle

- Holding the rings in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles 
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

Ring rows

*MODIFICATION: remove the DBs

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Once you are standing on top of the box turn around and step down on the other side

DB box step overs

*MODIFICATION: Feet elevated pike hold OR high plank hold

- Kick up into a handstand against a wall
- Hold position for time

Handstand hold against wall

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Pull the dumbbells up toward your ribs, engaging your lats
- Lower the dumbbells
- Drive your hips forward and use your hamstrings to power back to standing

DB RDL w/ row

*MODIFICATION: on knees 

- Start with your hands elevated on a box
- Bend your elbows lowering yourself toward the box
- Engage your chest as your press yourself back up to starting position
- Keep your core engaged throughout the movement

Incline push ups - box

25 min EMOM

W1/D6 DEADLIFTS + CONDITIONING

I’m back for round 3 of this amazing program!

Brittany

Starting to train for a Spartan race and I thought these workouts would be perfect!!

Functional Body Plan Intro

Kendra Carson

Marsha Ross

I missed doing this kind of workout and feeling strong and energized 💪🏻 it's really fun!

Diana

W1/D1 BACK SQUATS + CONDITIONING

Rachel

Love how these workouts are working on getting stronger, lifting heavier!

Brittney

W1/D2 PUSH PRESS + CONDITIONING

That sucked. I need to improve toes to bar

W1/D3 POWER CLEANS + CONDITIONING

I was not anticipating such a long run and a faster pace! Felt great!

W1/D4 ACTIVE RECOVERY/LISS

I’m an army wife. This hurts my heart to read. Thank you Corporal McGhee and your family for the ultimate sacrifice. The USA s truly the greatest nation on earth because of the brave 🇺🇸

Sarah

I’m sure I would’ve loved a LISS day today but the chips fell this way so I was sloooooow & steady. 125 for deadlifts, pushups on my knees, and step ups definitely happened throughout.

W1/D5 HERO WOD

Needed this rest day. Went to yoga also 🧘🏻‍♀️

Emmi

Due to a long tiring day, I'm declaring this as my rest day..😔

Lauren Hamilton

Longest week off due to being sick! Back at it now

W1/D7 REST

Crazy how a weekend off, with poor diet makes your endurance tank. Here’s to being back on track after being off 3 days.

Simple but gets the heart rate up. Love having heavy lifts and functional things.

Kari

W2/D1 FRONT SQUATS + CONDITIONING

Loved it! The 7 minutes of wall stands took me a bit

TRENT JOHNSON

After arm day in the gym 13hours ago I don’t know if I was ready for this. 😤🫥 95lbs for 5 reps on barbell bench press then dropped to 75lbs. Handstand hold didn’t happen in full, I tapped out at 2:21 and I’m ok with that today. 🫡

W1/D6 DEADLIFTS + CONDITIONING

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