Name: Playbook - Claire Thomas - W11/D1 SPLIT SQUATS + CONDITIONING
Uploaded: 2024-04-26T18:27:28.214Z
Duration: 45 min
Description: W11/D1 SPLIT SQUATS + CONDITIONING

Caity

Haven’t done split squats for a while yikes!!

Hannah 

This was killer! Did pull ups in between the split squats at 105lbs. 12.5 rounds of the AMRAP! Feeling it 😅

Hannah

Loved this one, perfect way to start a Monday! 10 rounds total 🫡

Oh mama that was a toughy 😅 105 for my single leg squats! And you know you’re improving when the v-ups are the easiest part of the conditioning 😆 Happy Monday Team!!! 💪🏽

Courtney Rodriguez

Chandra

Slowly getting back into the game after taking a week to focus on active recovery. I used light weights and bands today instead of focusing on super heavy weight.

Amanda Dunn

That was tough especially after the last one I didn’t do a rest day but I finished it 10 rounds +19 reps

Megan Finestein

Carrie

Stefanie Dodson

Lynn 

Kelsey

I didn’t finish it but man Bulgarians always get me 🫠😮‍💨

Brittany

Jillian

Week 11, Day 1 - Squats + Conditioning

Warm up: Before you begin, complete the Functional Lower Body 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

*8 reps per leg

Do a couple warm up sets with just the barbell, find a moderately heavy weight to work with for all 5 sets! These can also be done with DBs if you are not comfortable with the barbell.

- Start with the barbell on your upper back
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up
- Complete desired reps then repeat on the opposite side

Part 1 - Barbell Bulgarian Split Squats

5 minute rest

Complete as many rounds as possible in 20 mins of the following:
10 Wall Balls
10 Box Step Ups
10 V-Ups

- 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

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place one foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat with the opposite leg

DB box step up

- Lay with your arms and legs extended
- Raise your legs, at the same time raising your upper body
- Reach for your toes
- Lower yourself back and try not to use momentum

V-ups

Part 2 - Conditioning - 20 Min AMRAP

W11/D1 SPLIT SQUATS + CONDITIONING

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

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

Johanna

Isma

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

Kylie

Rachel

W1/D2 PUSH PRESS + CONDITIONING

That sucked. I need to improve toes to bar

Brittney

W1/D3 POWER CLEANS + CONDITIONING

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

Samantha Gonzalez

Jacquie

Natalie

W1/D4 ACTIVE RECOVERY/LISS

15 rounds w/ 125#, 20”box jumps! These are 3 of my favorite movements! 😅

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

W1/D5 HERO WOD

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

Crystal

W1/D6 DEADLIFTS + CONDITIONING

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

Victoria

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.

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. 🫡

W2/D2 BENCH PRESS + CONDITIONING

I felt so weak. Struggle with burpee pull ups and toes to bar

I completed 2 of the 3 rounds. Butt is still kicked 😮‍💨

Can’t believe I finished this one… just took longer than expected. 💪🏼🥵🪦
But probably one of my favorite combos! 🔥🙏🏼

Lillian

W2/D3 POWER SQUAT CLEANS + CONDITIONING

Walking outside with 35 mph gusts of wind 💨

W2/D4 ACTIVE RECOVERY/LISS

Such a quick and effective workout 😮‍💨

Feeling very very sore from the half this past weekend. Cut down to 15 minutes to spare my calves!

Always a 5⭐️ workout🔥🔥glutes and hammies on fire

W2/D5 HERO WOD

Natalie Daniels 

Gina

Katie

W2/D6 SUMO DEADLIFTS + CONDITIONING

Pamela

Laurie Messer

W2/D7 REST

Kari

Effectively kicked my butt to the floor 🙂‍↔️🤭

W3/D1 BULGARIAN SPLIT SQUATS + CONDITIONING

Swapped rowing for jumping rope and whew 😮‍💨 Added KB standing matches 8 on each side, all 4 rounds. 💪🏼🐛…🦋

W3/D2 PUSH PRESS + CONDITIONING

Love this one! Quick, but a punch of power! So many box jumps.. my quads! 🥴🔥🙏🏼

🔥🔥🔥 was really excited about how strong I felt on this. I thought for sure the box jumps would end me, but we crushed’em! Woo!

Laura

Good quick power workout. It’s helpful when it says how many reps per side in the exercise details (15 alt power snatches per side or total? 15 total Russian twists or 15 per side?)

Delaney

W3/D3 POWER CLEANS + CONDITIONING

Kristin Hebein

W3/D4 ACTIVE RECOVERY/LISS

Probably the hardest hero WOD I’ve done.. 🫠 
It’ll sneak up on ya! 🔥

Took a lot of breaks and made it 3 rounds in an hour😅

W3/D5 HERO WOD

W3/D6 DEADLIFTS + CONDITIONING

Rest day today to let legs recover! Back at it tomorrow!

Amanda

Taking this rest and squeezing every last drop out of it Coach ☺️🤙🏾

Much needed rest day. Hopefully going to soak up some rays in the backyard with the chickens and dogs 🐶

sarah

W3/D7 REST

Slow and steady.  Perfect workout for Good Friday.  Had to pray and push through those last two sets ✨

Meaghan

Jessica

W4/D1 BACK SQUATS + CONDITIONING

Kim Earnest

W4/D2 BENCH PRESS + CONDITIONING

Well, this took me over an hour but we got it done 😂🥵

W4/D3 POWER SQUAT CLEANS + CONDITIONING

Another 10 mile run this morning! Giving the legs a rest from the weights today.

W4/D4 ACTIVE RECOVERY/LISS

Ran outside so I did body weight squats. What a burner. Can’t wait to try with weight in a gym.

Another killer! Feeling good on this Friday! 95lbs, 30:11 ⏱️ Thankful for our heroes and our freedom 🇺🇸

W4/D5 HERO WOD

Jonah

Love this one! Personal best on my deadlift today!!!

Nicole

W4/D6 SUMO DEADLIFTS + CONDITIONING

Tons of walking while showing my dad's car at the car show!

W4/D7 REST

Phew 😮‍💨 Pushed almost to failure on the front squats, went up 10 pounds on the DB jump squats, and then challenged myself with a 24” box for the conditioning. Dripping sweat 😅 Will I be able to walk tomorrow? TBD…great workout Claire!

W5/D1 FRONT SQUATS + CONDITIONING

Abigail

W5/D2 PUSH PRESS + CONDITIONING

BriAnne

Great way to start a Wednesday!! Was able to do all double unders this go around! Worked up to 125 on clean and jerk. Really want to hit 135 by end of this program!!

W5/D3 POWER CLEAN & JERK + CONDITIONING

10 miles up 2,000ft!! Not sure if that was active recovery but what the hell! 🤷🏼‍♀️💪🏻

Amber Roumiguiere

W5/D4 ACTIVE RECOVERY/LISS

Whew! Finished just under 30 min. Had to improvise rows for pull ups.

43.15 😅 Happy freedom Friday! 🇺🇸

W5/D5 HERO WOD

W5/D6 DEADLIFTS + CONDITIONING

Rest day!!!🥳🥳🥳. Thanks Coach ☺️🤙🏾

W5/D7 REST

Tough one for the grip, but liked it! Had to do db split squats, but got up to 80s in each hand! Circuit felt strong 💪🏻

85# Bulgarian split squat. The heaviest I've ever gone! Great way to start the week 😃

W6/D1 BULGARIAN SPLIT SQUATS

Hillary Philpott

Those tabatas had me burning out so hard!! Looked easy, but so tough!

W6/D2 BENCH PRESS + CONDITIONING

Sweaty! My back will be feeling that one later for sure! Worked up to 115 on the clean and jerk and got through 7 rounds of the AMRAP 😅

I love that one!!! I put a band up “just in case” and only used it for the first 2 rounds! Pull-up’s are getting stronger!!! Happy hump day team! 💪🏽

W6/D3 POWER CLEAN & JERK + CONDITIONING

Alexandria Dubek

Body weight workout w 100 meter runs. ❤️‍🔥

Kori

W6/D4 ACTIVE RECOVERY/LISS

This one took me a minute as I’m sick today, but needed a good sweat to feel better. Happy Friday!

Ooooh spicy freedom Friday! 🥵 Thanks Claire! 💛

W6/D5 HERO WOD

Phew that was sweaty and quick! Loved the ladder at the beginning and that finisher had my quads screaming!

W6/D6 SUMO DEADLIFTS + CONDITIONING

Active rest day… which includes HIIT sprints for core challenge

Olivia Fenner

W6/D7 REST

Excellent sweat with this bad boy😅🥵

Worked max effort for each of those 30 seconds and boy am I feeling it! Heart pumping, sweat flowing, great Monday start!

W7/D1 BACK SQUATS + CONDITIONING

Quick one today! Had my heart pumping! Getting stronger 💪🏻

65-75-85 for Metcons and 55 for strict press (still humbling 🤪)

Ally

W7/D2 STRICT PRESS + CONDITIONING

Sweaty and out of breath, I love this program, I love this life 🥹❤️🥰

Good sweat! Will need that LISS day tomorrow!

W7/D3 THRUSTERS + CONDITIONING

This was a nice Sunday stroll Coach! 🤙🏾

W7/D4 ACTIVE RECOVERY/LISS

Wow! I am a sweaty mess! Somewhere around 45min…forgot to set my watch 🤦🏻‍♀️ Literally drenched 😅😂

Only got through 4 Ground due to time constraint! Will definitely be doing this one again, and completing a full workout!

Angela

W7/D5 HERO WOD

Feeling great this morning!! 205 on my last set of DLs, 7 rounds on the circuit, and only had to break once on the planks!

Love how quick this program is. Didn’t take me an hour or so that I normally do. 5 min plank (+ weighted vest) w/ no breaks 🙌

W11/D1 SPLIT SQUATS + CONDITIONING

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