Name: Playbook - Claire Thomas - W2/D1 FRONT SQUATS + CONDITIONING
Uploaded: 2024-04-26T18:27:27.687Z
Duration: 30 min
Description: W2/D1 FRONT SQUATS + CONDITIONING

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.

Brittney

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

Sarah

Kari

Harold

Samantha Gonzalez

Natalie Daniels 

Nice lil wod with the hubs :) 👌🙌🏼

Katie

Jacquie

Worked up to 165 for the front squats. Think I could push heavier next time with fresher legs 😅 Don’t always enjoy the tabatas during, but feel great afterwards!

Hannah

Ashley

Jessica

Felt so strong doing front squats for the first time in a while

Emily

Marta

Nicole

Hillary Philpott

Marriah Herrmann

Jonah

Jandi

Marcella

Johanna

Kristin Hebein

Amazing workout. The last tabata circuit KILLED me

Danielle

Isma

Kelsey

Jump squats after front squats was tough!

So tough… Did a 30/15 instead of a regular Tabata, replaced Mountain climbers with Ski swings 🔥🔥🔥👌

Pascale

Elena

Lauren Hamilton

Caitlin

Good workout! I added some abs at the end.

Christine

Hugo

Really confusing to me.
Not sure I did the Tabatas enough times.

Jen Cook

Jamie

Hannah 

Meagan

Laurie Messer

💪  Happy Monday!! Have to use the smith machine so good bracing was the focus!

10 @ 83
8 @ 103
5 @ 113
5 @ 133
3 @ 143
2 @ 153

Amber Roumiguiere

First day back in almost 10 weeks. I’m 17 weeks pregnant and the first trimester was really rough. Feels good to be back at it. Making modifications, but it feels good to be moving again!

Megan

Ah tabatas... what a nice way to absolutely wreck yourself

This program is awesome. I’ve done both the gym programs and this one is so much tougher.

Bryony

I thought you liked us Claire 😂 ☠️

Justine

Crystal Leah

Ahh man!! This evening's workout coincided with the core workout fiery 500/saucy 600. 🥵 my soul left my body during those mountain climbers. Hahahahaha

Those tabatas got my heart pounding 💓 👍🏽

Week 2, Day 1: Front Squats + Conditioning

Warm up: Before you begin, I recommend completing the Functional Lower 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 front squats, smith machine front squats, KB goblet squats OR air squats

- Increase weight each set. The last 2 sets should be very hard to get 3 reps.
- Start with the bar across the front of your shoulders
- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels to return up to standing position

Barbell front squats

Alternate between exercises in each Tabata circuit for 4 total rounds. Perform 20 seconds of work followed by 10 seconds of rest. After you finish circuit 1, rest 1 minute before moving onto circuit 2 & so on. Each circuit should take 4 minutes.

*MODIFICATION: shoulder taps 

- Start in a high plank position
- Alternately lift one foot and the opposite hand, tuck the knee in and touch your toes
- Tap each shoulder with the opposite hand
- Repeating the entire sequence for time or reps

4 way plank taps

*MODIFICATION: dead bugs 

- Lay with your arms and leg extended
- Raise one leg, at the same time raising your upper body
- Reach the opposite hand for your toes
- Lower yourself back and repeat on the opposite side

Alt. single leg V-ups

TABATA Circuit 1

*MODIFICATION: med ball ground to overhead 

- Take the dumbbells from the ground to your shoulder
- Lower into a squat
- Stand up and press the dumbbell overhead
- Lower the dumbbells back down, touching the floor

DB clusters

- Start with hip width stance, keep your chest up
- Push your hips back and down into a squat
- Reach parallel and explode up
- Use your arms for momentum
- Land softly into the next rep and repeat for time or reps

Jump squats

TABATA Circuit 2

*MODIFICATION: step back and step up burpees

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpees

*MODIFICATION: high plank knees to elbows

- Start in a high plank position 
- Drive your knees towards the outside of your elbows one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

TABATA Circuit 3

W2/D1 FRONT SQUATS + 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

Kylie

Rachel

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!

Natalie

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 🇺🇸

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

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

Crystal

Courtney Rodriguez

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..😔

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

W1/D7 REST

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

Gina

W2/D6 SUMO DEADLIFTS + CONDITIONING

Pamela

W2/D7 REST

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

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

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

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

W4/D6 SUMO DEADLIFTS + CONDITIONING

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

Amanda Dunn

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! 🤷🏼‍♀️💪🏻

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

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!

W2/D1 FRONT SQUATS + CONDITIONING

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